31 May 2023
Common mistakes during a fat loss phase:
Unrealistic expectations: Many people have unrealistic expectations of achieving a cover model physique with six-pack abs and extreme muscular definition. It's important to understand that such a look takes years of dedicated effort, and many of the images you see are either heavily edited or involve the use of steroids. Focus on your own goals and avoid seeking external validation.
Start point and timeframe: People often underestimate the time required to lose body fat, especially if they have a significant amount to lose. It's beneficial to give yourself ample time and reduce external stressors as much as possible. Starting at a slightly leaner point can also lead to better long-term results.
Aggressively dropping calories: Sometimes, due to time constraints, people resort to extreme calorie deficits to lose weight rapidly. However, this can have negative effects on gym performance, muscle retention, metabolic rate, energy levels, and hormonal balance. Slow and steady adjustments are more sustainable and effective.
Adding cardio too aggressively: Similar to dropping calories, excessively increasing cardio can lead to fatigue, decreased performance, and potential muscle loss. Gradually increase cardio to allow your body to adapt.
Lack of intensity: As the diet progresses, it's common for people to reduce their effort during workouts, leading to a decline in performance and fat loss. It's crucial to maintain a high level of intensity throughout the fat loss phase to retain muscle and continue dropping body weight steadily.
Inaccurate calorie tracking: Many people start with good intentions but may gradually become less diligent in accurately tracking their calorie intake. This can result in unintended extra calories from sauces, treats, or other sources. It's important to be honest with yourself and consider taking a maintenance break if needed.
Neglecting recovery: Sleep and stress levels play a significant role in fat loss. Poor sleep and high stress can increase hunger, cravings, and make it harder to stick to the diet. Recovery is essential for maintaining muscle and hormonal/metabolic balance.
Overemphasizing scale weight: Body weight fluctuates daily due to various factors, and body composition may change even if the scale doesn't reflect it. Avoid making reactive decisions solely based on scale weight. Consider other factors like overall trend, how you feel, changes in clothing fit, and waist measurements to assess progress accurately.