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Health and Fitness

5 (More) Myths About Female Fat Loss – A Must Read!

Today’s post is another re-vamp of an extremely popular post from 2011. Actually, it’s more of a follow on from last week’s post, in which I spoke about 5 important myths of female fat loss. 

Something I failed to admit (not purposely!) in part one of this blog post series was that I’ve been guilty – very much so – of every single one of those points in the past decade or so.

Isn’t it amazing how easy it can be to get sucked into habits that, deep down, you probably know are not so smart? What I find amazing is that despite having nearly 1.5 decades professional experience in the health and fitness industry I still have that little voice in my head telling me to ‘hold out’ longer until my next meal, or insisting that doing double workouts every day is the way to go.

Fortunately, through copious study and the application of knowledge and logic, not to mention with the help of some excellent coaches and mentors over the years I have learned to tell that little voice to shut the heck up!

And to focus on small and regular changes to get me to my goal.

5 (more) myths about female fat loss …

female fat loss mistake #6: coffee straight after training

Charles Poliquin talks about this over here, in his rather brutal but brilliant article on why women get fatter despite good intent. Charles’ words are based on depth of experience, and they stand the test of time!

In this case, the issue is that after training you want to decrease cortisol in order to enhance fat loss – jacking up cortisol (stress hormone) with coffee when it’s already high from training may very well have the reverse effect. Coffee before, organic protein after. That’s my motto.

A question I’ve had a lot since initially publishing this post last year, is can you have coffee at all after training. The answer is maybe … if it’s after 2pm I would advise not doing so. But if it’s in the morning I simply avoid coffee until after my next full meal. So I’d have my post-workout shake and then 45-60 minutes later I’d enjoy a protein and greens (sometimes smart starch) meal and a coffee after that if I choose. If decaf, it must be swiss water filtered to avoid chemical-based decaffeination.

female fat loss mistake #7: poor workout nutrition

Okay, this is a biggie. And kind of a pet peeve of mine. There’s just about nothing that makes me more disheartened than seeing a well-intentioned girl (or guy) knock back a gatorade or the like while training. Or after training.The short version? If you’re not a professional athlete/marathon runner/adventurer then don’t sugar-load your workouts!

The rule is protein and fat before, protein during (if anything), and protein after! Maybe some carbs after, depending upon your goals. To learn more about workout (and daily) nutrition, be sure to check out the Woman Incredible Look Great Naked Eating Plan.

female fat loss mistake #8: sweating the small stuff

I’m talking about the ‘final 10%’ type stuff. The tips and tricks. Stuff like using cinnamon on everything, taking icy cold showers, using lemon juice or vinegar before meals to lower blood sugar response. Heck, even taking supplements. Basically what I mean is – don’t focus on the ‘tweaking factors’ if you don’t have the big rocks (sleep, nutrition, training) in place!

By all means, add them in at the same time, but don’t get caught up in things that sound like magic keys to fat loss if you know deep down you should be focusing on getting enough protein and greens and hitting the gym once in a while!

female fat loss mistake #9: inefficient or under-training

This is really really simple, but for some reason all too easy to forget. Here it is – are you ready? If you’re not increasing the challenge in some way, you’re not going to increase the result! Also – if you really feel like you need some help and don’t know where to start, then get out there and do your research. Alternatively, hire a trainer or join a bootcamp.

female fat loss mistake #10: being hard on yourself all the time

Here is a quote (from me) that I included in a previous article on reasons why women don’t lose weight. Even though I wrote this myself, I have to admit it sort of gives me chills as I know it is just so real.

Can you relate at all? I’m sure you can at least a little, or you probably wouldn’t be on this blog!

“It’s safe to say that you put pretty much constant pressure on yourself to achieve.

Not just when it comes to fat loss, but for your health and fitness in general and probably for pretty much every aspect of your life. At least all the stuff you care about (or think you should care about!).

Am I right?

Whilst striving to better yourself is admirable and certainly preferable to sitting around with no goals or aspirations, the constant pressure from within to always be more/better/different? I’m not such a fan.

The truth is that if you are the kind of women who is reading this blog then you are doing enough. Maybe there’s room for improvement, but embrace the ups and downs as part of your journey rather than beating up on yourself for what you could be doing. It’s time to recognise what you are doing and let go of the need to be and do everything!

moving beyond the myths

Don’t forget –

Life is Now. Press Play.

Kat x

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