1 – Relying on the Scale
Your weight can change based on a lot of factors – how much you’ve ate, how much water you drank, what you are wearing, etc. If you rely exclusively on the scale to determine your progress you might get confused as to why your weight stays the same even though you look far better in the mirror.
That’s not to say you can’t keep track of your weight – just make sure you also use other measurement tools as indicators of progress.
2 – Not Scheduling Cheat Meals
Too many guys think they can eat clean for every single meal, 365 days per year. Look we all get tempted to eat junk food – it’s normal.
The longer you deny yourself a cheat meal the more you will let yourself go when you finally have one.
For example, if you go months without having a cheat meal don’t be surprise if you down an entire box of cookies in only a few minutes. To avoid this sort of binge from happening just schedule a time each week so you have something to look forward to.
It should still be within your daily calorie targets – so make sure you record the nutritional contents and take note of it in your daily tracker.
Just because you are having a cheat meal doesn’t mean you should go way over your targeted daily calorie intake.
3 – Not Eating Enough
Wait what? This one might catch you off-guard, after-all we are trying to lose weight here.
So why is not eating enough an issue? Well, when you go on severe calorie restrictions your body goes into starvation mode.
This is just an evolutionary reaction – in ancient times not getting enough food meant possible death so your body did whatever it could to make sure it burned as little calories as possible.
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As a result, if your daily calorie intake is very low your body responds by shutting down metabolism. That means you burn less calories every day and what used to be a calorie deficit is not just eating at maintenance calories.
We all want to get shredded fast but that doesn’t mean you should do it by cutting calories too much.
4 – Eating Too Much
This one is pretty straight forward. In order to get lean we need to consume fewer calories than we burn. You can do all the cardio in the world but if you are still consuming more calories than you burn you won’t lose fat.
This is why it’s important to write down what you eat every day so you can keep track of calories. Otherwise it becomes very difficult to figure out whether or not you are on the right track.
5 – Changing Diets Too Often
One week they are on keto, the next they are on intermittent fasting, then high carb.
If you constantly switch programs you don’t give it enough time to actually settle in and take effect. It takes at least a month for your body to really adapt to the nutritional changes you are throwing at it – particularly if it’s something drastically different from what you’ve done in the past.
If you’ve spent 1-2 months on a particularly diet and you are convinced that it’s not for you then go ahead and change it up.
However, if you are changing diets on a weekly or bi-weekly basis the only thing you can be sure of is that you won’t lose fat optimally.
6 – Consuming a Low-Fat Diet
Despite what the name would indicate, dietary fat is actually good for you – it boost your metabolism and testosterone levels.
Also foods that are low-fat tend to contain added sugar in order to improve the taste and that’s one of the worst things to be consuming when on a fat-loss diet.
7 – Eat Late Night Snacks
Don’t eat right before you go to bed, particularly if it’s junk food or something that contains sugar. It will act as a stimulant, waking you up and interfering with your sleep patterns.
It also has a better chance of being stored as fat given that your metabolism slows down a lot when you are asleep.
8 – No Goals
You need to set goals for yourself – how much you want to lose, by what date, etc. Otherwise you will have nothing to measure yourself against and will likely not give it 100%.
9 – Not Consuming Fat Burners
Cutting can be extremely hard. Everyone agrees with it. Especially when it comes down to losing those last few pounds of body fat.
That’s where fat burners step in. They’re designed to keep you that extra boost. To help your body reveal those ripped abs like you’ve always wanted. You can see what ingredients to look for in a fat burner here.
But you have to be careful when choosing a fat burner. Some companies put ineffective fillers in their supplements just to make more money of the consumer.
This is why we spent a lot of money and over two months researching fat burners and their ingredients. What we found out might shock some people and some big companies have even gotten in touch and asked us to take it down, because they think we’re exposing the industry.
But at least for now you can read it for free here: Read our report on fat burners here.
10 – Not Consuming Enough Protein
While protein is important for building muscle, it’s even more important when it comes to losing fat. Protein is harder for your body to break down so it has to work harder to process it.
As a result you burn more calories throughout the day. Protein-rich foods are also more filling and help us hold onto muscle mass.
11 – Eating Three Big Meals a Day
If you only eat three times per day that means you are going long stretches without consuming any calories. When you start to feel hungry your body will react by overeating at the next meal. After all, it’s not sure when the next meal will be.
However If you eat smaller meals spaced out throughout the day your body will feel safe to burn lots of calories and it will be working harder to process all of those meals.
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