Here at the CHPC we pride ourselves on getting results. As a female fat loss and comp prep coach I see all types of women unhappy with their bodies who believe they have tried everything to get their ideal body shape but failed.
There are 5 common mistakes I see time and time again with these clients, not through lack of effort but through lack of education. Over the next few weeks I will be exposing these common mistakes and explaining ways to help you hit those fat loss goals.
Mistake Number 1: Stop Being Afraid to Build Muscle!
One thing we love here at the CHPC is lifting weights! One thing I hear over and over when a new client steps into the gym is ‘I don’t want to get bulky I just want to loose weight so I only want to do light weights’
Lets just break this down….
The reality is the goal is not to lose weight but to lose fat. One kilo of fat will look very different to one kilo of muscle, so a far better gauge than the number on the scales is the number of your dress size. If your clothes are feeling looser but the number on the scales remains the same (or goes up!) trust that you are heading in the right direction.
In a nutshell the purpose of weight training is to break down muscle forcing it to rebuild stronger than before to avoid being damaged again – the power of evolution! If you are lifting a weight that does not place enough load on the body you won’t stimulate growth of new muscle tissue and as a result your body will see little to no change.
Before you say ‘but I don’t want to build muscle!’ let me explain a few reasons why building muscle is a must if your goal is fat loss…
- Building muscle increases your BMR (Basel metabolic rate) causing you to expend more calories throughout the day even when you are not exercising.
- Muscle is active body tissue. It consumes calories simply by existing. This means the calories you take in are more likely to fuel your muscles, which require a lot more energy than body fat does.
- Muscle is smaller tissue than body fat so its likely your reduce size and body shape, for example a 63kg female with 15% BF will look significantly different to a 63kg with 25% body fat.
So now I have your attention I’ll get back to my point…to build this muscle you must first stop lifting lightweights! 15-20 reps on an isolated body part (think bicep curl at 2-3kg for example) is not going to get you results quickly.
You will see far quicker and better results working in the rep range of 8-10 reps x 4 sets on compound exercises such as squats, deadlifts, chin ups and bench press. These exercises are your big bang for buck lifts meaning they use multiple muscles at one time, far more efficient and guaranteed to get the hear rate firing!
The key is to use enough load were you are close to failure on the 8-10th rep to really stimulate muscle growth. You can superset (meaning do two exercises back to back) an accessory exercise to get in as much work as you can during your session.
An example lower body workout would be:
4 Sets of 8-10 Reps:
A1 Barbell Back Squat
A2 Walking DB Lunges
B1 Leg Press
B2 Lying Hamstring Curl
C1 Barbell RDL
C2 DB Step Ups
Give it a go for 4 weeks and measure your progress through measurements not the scales!
If you want more help to achieve your goals contact us today.