When it comes to getting in shape for summer, many swear by intense cardio sessions, high protein diets and various weight loss plans.
And while this works for some, one personal trainer has revealed that some of the above can actually hinder your weight loss goals.
Here, Queensland-based personal trainer and weight loss guru, Belinda Norton-Smith, 39, names the biggest weight loss mistakes people are making and how to get results quicker.
‘The key to achieving our best weight loss or health goals as quick as possible means making less mistakes on the journey. We all make mistakes, but fewer it better!’ Belinda said on her blog.
Here, Queensland-based personal trainer and weight loss guru, Belinda Norton-Smith, 39, names the biggest weight loss mistakes people are making and how to get results quicker
‘The key to achieving our best weight loss or health goals as quick as possible means making less mistakes on the journey. We all make mistakes, but fewer it better!’ Belinda (pictured before and after her weight loss journey) said on her blog
MISTAKE ONE: NOT WEIGHT TRAINING REGULARLY
Belinda stresses that ‘weight training will not make you bulky or chunky’.
‘It will however reshape and strengthen your muscles,’ she said.
‘These are the muscles that hold your entire body together; it will giving you a leaner shape, improve your posture; and improve your mobility and overall health.’
Weight training rid my legs of cellulite, and it can do the same for yours too.’
MISTAKE TWO: TOO MUCH CARDIO
According to Belinda, cardio alone ‘will not give you your best body shape’.
‘Cardiovascular fitness training (running, walking, cycling) will maintain your weight and certainly help to keep you healthy and mobile, but it will not enhance your weight loss and it will not alone give you optimal health,’ she said.
‘Variety is key in life but also in fitness training too. The more you mix it up, the more you keep your body guessing and improving itself.’
Cardio exercises Belinda recommends include circuits, walking, running, bike riding, swimming and yoga.
According to Belinda, cardio alone ‘will not give you your best body shape’
‘Cardiovascular fitness training (running, walking, cycling) will maintain your weight and certainly help to keep you healthy and mobile, but it will not enhance your weight loss and it will not alone give you optimal health,’ she said
MISTAKE THREE: TOO MUCH REST
While rest is important, Belinda reminds women that they are ‘born endurance athletes’.
‘We are built to endure a lot of pain and busy days without a lot of rest,’ she said.
‘In order to get our best body we must train it every single day; however the intensity of the training will alter to help our body recovery and replenish.’
MISTAKE FOUR: TOO MUCH MEAT
Protein is crucial in achieving weight loss goals, but too much meat isn’t doing us much good.
‘Women do not need to consume red meat for iron alone; we do not need to consume processed meat ever,’ Belinda said.
‘Iron is found in many other foods that provide our bodies with effective nutrients to fuel our bodies successfully. Red meats are very difficult for our bodies to process and out stomach acid are actually not strong or acidic enough to break it down.’
‘Women do not need to consume red meat for iron alone; we do not need to consume processed meat ever,’ Belinda said
‘Iron is found in many other foods that provide our bodies with effective nutrients to fuel our bodies successfully,’ she said
MISTAKE FIVE: LIFTING INCORRECT WEIGHTS
According to Belinda, women should not be lifting weights heavier than their body weight.
‘Heavy weight lifting will cause your muscles to shorten thus causing them to become bulky,’ she said.
‘Ensure you complete high repetition and some speed efforts but always ensuring your are aligned and never EVER dropping the weights.
‘Dropping weights is counteractive to the effort you completed lifting them in the first place; so same speed up and same speed down gently means longer leaner muscle building and body shaping.’
According to Belinda, women should not be lifting weights heavier than their body weight
MISTAKE SIX: TOO MUCH SUGAR
‘Sweet sugar we need and sweet sugar we seek to find often; BUT unfortunately, sugars kill collagen in our skin. YES kills it! So if you want wrinkles faster in your life then eat sugar,’ Belinda said.
‘To avoid these sugars and “flexible diets”, seek to eat suitable sweets that kill the crave but are free of toxic and addictive sugars.
‘Toxic foods that are highly addictive include: donuts, chocolate, cake and biscuits. These foods are NOT ever required for our bodies.
‘When we do choose to eat them it takes 10 days to get rid of the addictive taste from our palette and mind. We are actually better to say NO to these and choose an alternative instead.
‘Replacement foods enhance our health and skin thus providing our body and mind with better overall wellness. Find natural sugars in many fruits and also in long lasting proteins.’
‘Heavy weight lifting will cause your muscles to shorten thus causing them to become bulky,’ she said
MISTAKE SEVEN: FOOD PORTIONS
Many people think three meals a day is ideal.
This is not the case.
‘Eat often to help stabilise your metabolism: Six meals a day of a highly nutritious and delicious green, coloured fresh foods,’ Belinda said.
‘Making each meal no bigger than your fist will keep you energised and feeling fuller longer.’