19 Nov The 4 Mental Roadblocks Keeping You From Losing Fat: Training Edition
Are you accidentally sabotaging your fat loss progress?
When you go at it alone, the process of formulating a plan to shed fat and lose your beer gut can be confusing and time-consuming. I’m sure you have questions such as:
Should I lift heavy or lighter weights?
What type of program should I use?
What can I do to get a flatter stomach?
Transforming your body takes a ton of time and expert knowledge.
My mission is to help you snatch control of your health so that you can feel better, look better, and live longer so you’re able to be part of important family moments down the road.
Part of this process is helping you destroy anything in your path keeping you from losing fat.
I’ve laid out the four biggest training mental roadblocks and how to overcome each one.
#1 – You Try Every New Training Program
Each year, you’re introduced to trendy workout programs and fitness fads that promise you the perfect body. You’ve tried them all.
- The workout program from your favorite Instagram trainer
The list is longer than the line at your local DMV.
One program promises you’ll be shredded in no time. You’re stoked! You hit the gym hard for a week and feel great. Then, you decide your body needs to be “confused” to continue seeing progress. You throw together random workouts for a while and get frustrated because you’re no closer to revealing your best body.
Then, it’s on to the next one.
The next program feels different because your favorite actor used it to get ripped for an upcoming role in a blockbuster motion picture. You try this one for a couple of days and become annoyed that you don’t have dreamy six-pack abs. So, you quit.
Does this scenario sound familiar?
If it did, then here’s the hard truth:
You’re a program hopper. What’s that?
You hop around trying different training programs and random workouts in a desperate quest to discover the perfect solution to help you shed fat.
Don’t feel bad. The fitness industry has confused and failed you.
You have been bombarded with fitness-related information overload. You were told you need to do things like create “muscle confusion” or to have a ton of variety. You don’t.
Changing your body requires you to set a solid foundation of training habits.
What You Should Do:
Take 4-6 weeks and stick to a training program. When you’re consistent and adhere to a plan, your body adapts to the training stimulus and you achieve better results.
How Your Body Adapts to Training
Week 1: You’re dreadfully sore because of new exercises or movements.
Week 2: You’re sore but you see an improvement from the previous week.
Week 3: You do better than week 2 and you’re just a bit sore.
Week 4: You’re not sore. It’s probably the best you’ve felt so far.
Week 5: You may do slightly better in some exercises but no soreness.
Week 6: You see no progress or no soreness.
Client’s in the JP Fitness Coaching Program complete a minimum of four full rotations in their training programs depending on their progress and feedback.
Afterward, we switch some of the exercises, change the reps, and fix weaknesses that have been found.
The goal is not to just give you a monthly training plan, but to provide you with a foundation that will help you lose fat, build muscle, increase strength, and most importantly, improve quality of life for many years to come so you can enjoy time with your loved ones.
#2 – You Avoid Heavy Weights
From time to time, this question comes up from a new fat loss client:
“Is it true you need to use lower weights and more reps to lose fat?”
Stop the notion that puny weights with an endless amount of reps is the key to losing fat.
During fat loss, the purpose of lifting heavy weights is to help you keep as much muscle as possible. Muscle will help you efficiently burn fat and get you closer to the body you’ve always wanted.
What You Should Do:
The JP Fitness Coaching program believes that “strength drives physical improvement.”
Pick two strength-based lifts you enjoy. Take 6-12 months and focus on improving your performance on these lifts.
I guarantee you’ll see changes. Not only will your strength increase, but you’ll feel more powerful, have better movement efficiency, and see strength gains like never before.
Strength is the foundation for power. Power leads to more speed. If you make a ruthless effort to increase strength, the potential for you to increase power is greater. This increase in power will change the way your muscles look and give you a lean, athletic-looking body.
#3 – You Don’t Account for Rest Periods Between Sets
You have several variables that go into producing an effective training plan. When programmed with expert knowledge, these variables form like Voltron and help you get the best results possible.
If one of these variables is neglected, it can lead you down a path of potential injuries, poor adaptations to training, and subpar performance in the gym.
The one most people often neglect is rest.
Rest is the bastard stepchild of training.
The demands of a busy work schedule and family life can make us rush through workouts because we have other pressing matters.
I understand. I have a newborn and writing has become a daily priority.
However, maintaining or improving gym performance is key even during hectic times. When it’s off, it’s usually due to inefficient rest between sets.
Not accounting for rest is about as bright as a 20-watt light bulb. It may be the biggest reason you’re not seeing results from training.
What You Should Do:
Practice patience. Stop avoiding rest between exercises. Like finely-aged red wine, your rest should be carefully crafted, step by step.
You must account for the imposed physical and neurological demands of the exercise. Plus, your rest periods must be specific to your goal.
Let’s take deadlifts and hamstring curls as examples.
Deadlifts are fantastic for building strength and require significant usage of your central nervous system (CNS) for maximum power output. The muscles trained during a deadlift are your quadriceps, glutes, hamstrings, lats, traps, erectors, inner thighs, rhomboids, abdominals, and obliques.
Hamstring curls are utilized for increased muscle activation, fatigue, and growth. They only train your hamstrings.
Which exercise requires more rest between sets? I hope you answered deadlifts.
Strength-based compound exercises like deadlifts, military press, and hang cleans require multiple muscle groups, tax your entire body, and your CNS.
Isolation exercises like hamstring curls, lateral raises, and bicep curls use one muscle group at a time and have zero impact on your CNS.
When you give yourself proper rest between sets, your body has ample time to recover, make necessary adaptations, and improve performance.
Improving your performance allows you to move mountains in the gym and inch closer to a new body.
Use the following recommendations for setting your rest periods when performing straights sets of an exercise:
- Heavy weight/low reps (1-6) – rest 2-5 minutes between sets
- Moderate weight/moderate reps (8-12) – rest 45-90 seconds between sets
- Lighter weight/higher reps (12+) – rest 0-30 seconds between sets
#4 – You Think “Core” Training Eliminates Your Beer Gut
It’s a Saturday night. You’re out with your buddies at a bar having a beer.
You’ve had a long week. You trained twice and went for an hour-long jog on a separate day.
The weight isn’t coming off. You hate the way your stomach looks.
You have a beer gut.
You’re probably thinking, “I wish I could eat whatever I want and have a flatter stomach.”
Next week, you hammer out 100 crunches and sit-ups each day until you realize the following:
- You feel pain in your lower back and your core feels weak.
- You’re spinning your wheels because your stomach isn’t flatter.
- You know you need to get your diet under control.
What You Should Do:
The days of endless crunches and sit-ups are over my friend. To burn belly fat and build a stronger core, you need to train it as a unit and most importantly, create a caloric deficit.
Side Note: For creating a caloric deficit, follow the information in #3 from the nutrition edition of mental roadblocks keeping you from losing fat.
Now, let’s get to the training.
We’ve established that core training alone won’t eliminate stubborn belly fat.
However, a stronger core will lead to a stunning chain of events:
Stronger core ⇒ Improved gym performance
Improved gym performance ⇒ Less injuries and consistent training
Consistent training ⇒ More strength and muscle
More strength and muscle ⇒ Increased caloric expenditure and a flatter stomach
Build a stronger core by attacking your pillar.
The pillar refers to the shoulders, torso, and hips. It’s the center of all leg and arm movements. A stronger pillar improves your gym performance. It makes you more powerful when you walk, sprint, jump, and lift. You’ll feel stronger, more confident and like a superhero when you train your pillar consistently.
Use the pillar builders below to build a powerful core:
Stability Ball Rollout
Banded Pallof Press with Overhead Raise (standing, tall kneeling, half kneeling variations)
Chin Up or Inverted Row
Single Arm Planks (Upright and Elbow variations)
Body Saw using sliders
Use the strategies above so you can dominate your training, finally lose fat, and keep it off forever.
If you’ve been at it for years, how much longer can you afford to continue spinning your wheels while going at it alone?
You and I both know the answer.
The time spent formulating a plan could be valuable time lost with your family or improving your performance at work.
If you’re truly interested in finally shedding the annoying 10-50 pounds that’s given you a beer gut and low energy levels, apply for coaching here.