Lift more weight, build more muscle and lose those 10 extra pounds. Become mindful of these four habits you might still have…
1. YOU RUN TOO SLOWLY
Running slowly at a steady-state can increase hormones that boost belly fat and could worsen your joints.
FIX: Focus on heart rate and increased “burn” in the legs, not length of time on the machine. Adjust the incline of the treadmill for added benefits.
2. YOU AREN’T PUSHING YOURSELF
Researchers in Brazil say choosing the same weights for the same amount of repetitions isn’t going to maximize your metabolism.
FIX: Don’t be afraid to pick up some heavier weights. You might not be able to complete your set, but the more muscle you build the more calories your body burns.
3. YOUR DOWNTIME IS ALL FOOD
Cravings are usually triggered by boredom and not actual hunger. Lower dopamine levels in your brain might drive you to eat more to reach an “excited” or higher dopamine state once again.
FIX: Keep yourself busy – read a book, do some chores or run a couple errands. You can pull out your smartphone too. Anything to keep your brain busy.
4. YOU EAT PROTEIN BARS
The protein bar you thought is full of nutrients is actually a glorified candy bar. Many contain added sugars and artificial flavors that you don’t need.
FIX: High protein, low carbs and a short list of ingredients. Be on the lookout for bars with low sodium too. CLIF bars are a great place to start.
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