Common Errors made while attempting Fat loss and how to avoid them! Part 3/3

Resting too much between sets. Stick to 30 seconds between sets for females, one minute for males. Anything longer outweighs most anabolic potential benefits.

Mindless, slow cardio sessions. Unless you’re a male bodybuilder, cardio sessions should be intense and as short as possibly effective. 20 minutes of hard sprints is often more effective than 45 minutes on the elliptical, mindlessly. Make sure 20 hard minutes doesn’t become 20 lazy minutes. If it does, go back to longer steady state sessions. Cardio should be challenging.

Throwing in the towel for a whole workout because one thing isn't perfect. It's never perfect. There is always an opportunity to make the best of every session, even with no equipment.

Having a bad attitude. This is the greatest deterrent and mistake with fat loss. If one thinks she can, she can. If she thinks something is impossible, it becomes impossible. Hormones respond to internal dialogue. Good posture and a can-do attitude increase testosterone and growth hormone utilization. Slouching and dragging one’s feet increases cortisol and fat storage. Everything always matters!

Drinking alcohol. Alcohol has zero nutritional benefits. This is heartbreaking for many to learn. Alcohol can turn into bodyfat around the bellybutton, only. This is directly linked to and responsible for high cortisol levels and excessive umbilical fat storage. Keep drinks to a minimum if keeping a trim waist is one’s goal.

But, on a positive note, doing any workout is certainly better than no workout, and anything that reduces stress will positively influence hormones and happiness alike. Exercise is a proven method to increase lifespan, decrease stress, improve immunity and productivity and release feel-good endorphins.

Post Script: Happy wife, happy life. If you’re married, make sure your wife has time to exercise. Be that through yoga, the gym, a hike with girlfriends or martial arts, giving her (and you!) space to sweat, lift her mood, improve her hormones and her self-image will benefit the marriage in the long run... and keep medical bills at bay longer, too. Win, win.

With love and gratitude,

Kate

I used to live around the corner from Golds Gym in Santa Monica. My good friend and trainer just moved his gym 34 North to a bigger location on Lincoln. And my personal trainer Kevin is launching his new gym ‘Sweat 60’ on Pico near the new Whole Foods 365. Do u only work out at Golds?

I train people at 34! I know Kevin!

No way!!! Thats amazing. Such a small world. I train with Kevin probably 1-2 a week. I help him a lot with his branding, marketing, etc. Are you going to go to his launch event for Sweat 60? Weird we have never run into each other. I've been friends with Kev for over a decade.

High intensity cardio training is the best way. Implement interval training to prevent yourself from getting too bored with the same thing

Thanks for the tips on workouts , bummer about the alcohol but I try keep it to the weekend . Will keep the cardio challenging and to 20mins .

oh ATTITUDE! something we all need more in our training and life.
Keep the info coming, THANK YOU :)

Thank you!! Yes it’s true. Attitude. I know... I get into a ditch with it sometimes, too. That’s why exercise is a practice and not a perfected art. Every day we rise to the occasion.

True that!
You gotta get up everyday and get yourself there and hope for the best.
I might need a bit of help with my diet haha.
:D

Thank you for this article! I really recognize myself from time to time at the point when you are writining about throwing a towel if something went wrong :D The only cure to this seems to be become continiusly stronger.

Aw, totally. It’s easy to get overwhelmed with emotions and feel stagnant! You got this. I think just being patient is the key.