The real reason your fit isn’t changing,
and a diet exercise routine that will surely burn off hidden fat.
You definitely check into the gym at least three times a week. You’ve sweat quite a bit, and you’ve even been eating your salads. But why do your reflection in the mirror and the stubborn numbers on the scale look exactly the same as a month ago?
We often comfort ourselves simply with the fact that we “worked out” and end up compromising with ourselves. However, if your fit isn’t changing despite your consistent efforts, it is by no means a problem with your body type. There is a high probability that your unconscious daily habits and the “comfort zone” you’ve found at the gym are blocking your effective diet exercise results.
3 Reasons Why You Aren’t Losing Weight Despite Diet Exercise
Rather than simply the amount of time spent at the gym, your small daily choices and the ‘focus’ of your workouts determine the real results. Let’s check the most common factors hindering your diet.
1. The Sweet ‘Reward Psychology’ After a Workout
“I did 100 squats today, so a latte is fine, right?” This is the most fatal illusion that ruins dieters. The calories burned during an hour of weight training are surprisingly modest; a sweet drink or a late-night snack can easily wipe out all the sweat you shed that day. You must smartly satisfy the fake hunger that comes after a high-intensity diet exercise with protein and hydration for true body fat burning to begin.
2. 1 Hour of Workout, 23 Hours of Discharge (Plus Sleep Deprivation)
Even if you worked up a sweat training for an hour at the gym, if you spend the rest of the day sitting as if glued to a chair, your energy isn’t properly consumed. This is because your Non-Exercise Activity Thermogenesis (NEAT) drops significantly. Furthermore, if you don’t sleep well, your body gets stressed and tries to constantly store fat. Moving well and sleeping well are the basics.
3. The Most Crucial Factor: ‘The Same Weight and Intensity Every Time’
You resist the reward psychology and sleep well, but still aren’t losing weight? The real reason is that you are repeating the exact same reps with the exact same 3kg dumbbells every single time. Our bodies are smart; they switch to ‘power-saving mode’ for accustomed stimuli, using less energy. If you don’t increase your diet exercise intensity to give your body a new stimulus, your physique will not change easily.
A 4-Step Full-Body Diet Exercise Routine to Escape the Plateau
You must abandon the patterns your body has gotten used to and raise the workout intensity so your body uses more energy. This is a core diet exercise routine that consecutively targets the large muscles from head to toe that use the most energy, surely burning off hidden fat in a short amount of time.
1. Goblet Squat — 15 reps x 4 sets
Hold a single dumbbell or kettlebell vertically in front of your chest, squat down deeply, and stand back up. Because the center of gravity is in the front, a heavy stimulus is delivered to your core and front thighs. Using the large muscles of the lower body, this movement is the start of the most efficient diet exercise.
2. Dumbbell RDL (Romanian Deadlift) — 15 reps x 4 sets
Hold dumbbells in both hands, push your hips far back with your knees slightly bent, and lower the dumbbells just below your knees. Return to the starting position after feeling a tight stretch in your hamstrings and glutes. It is a full-body diet exercise that wakes up the massive muscles of the posterior chain all at once.
3. One Arm Dumbbell Row — 12 reps each side x 4 sets
Support one hand and knee on a bench and bend over, holding a dumbbell in the opposite hand. Focus on the contraction of your back with the sensation of pulling your elbow toward the ceiling. By persistently targeting the back muscles, which take up the largest area of the upper body, your basal metabolic rate increases, turning your body into one that loses weight easily even when resting. It is an essential diet exercise utilizing upper body muscles.
4. Dumbbell Thruster — 12 reps x 3 sets
This is a finishing move that pushes your heart rate to its peak. Hold light dumbbells in both hands, rest them on your shoulders, and sit into a squat. As you use the momentum to stand up, forcefully push the dumbbells overhead. It is the ultimate high-intensity diet exercise that transfers explosive lower body power to the upper body, squeezing out every last drop of your remaining energy.
The Most Powerful Driving Force for Increasing Intensity,
Detailed Tracking
The most important thing in a diet exercise is the willpower to do “even 1kg heavier or just 1 more rep than last time.”In fitness terms, this is called ‘progressive overload.’
However, our memories are flimsier than we think. The moment you wonder, “Did I use 8kg or 10kg for Goblet Squats last week?”, you will unconsciously pick up the lighter, more comfortable weight. This is why you must accurately record the weight and reps you lifted right after every diet exercise. As the data accumulates, your next goal becomes clear, and only when you surpass those records one by one will your bodyline finally start to change again.
How to Prove It with Results Beyond Diligence
Consistently doing your diet exercise is already highly commendable. However, if that diligence solidifies into a ‘comfortable habit’ and fails to translate into results, you need to boldly change your direction. Tighten up your loosened daily habits, and willingly face the unfamiliar, breath-taking stimulus with the routine introduced today. Your fit is already fully prepared to welcome a new change.
But keep this in mind. No matter how perfect your diet exercise is, it cannot beat a ruined diet. To ensure the fat you burned with your sweat doesn’t pile back up, make sure to smartly fill your post-workout hunger with healthy protein and hydration!
Reference: Intro image source – Pinterest