Top summer shredding mistakes.
With spring time here and summer right around the corner, beach season arriving. People want to look their best and remove the layers of fat from winter and look sharper than ever. Each year I see some major mistakes with how people go about this. Here is the top mistakes I continue to see.
1. Focusing on cardio instead of diet. You can not out work a bad diet. It is just impossible. In order to lose fat you need to be in a calorie deficit and the only way to do that is to dial in your diet.
2. Prioritizing cardio over strength training. People think that in order to get shredded you need to incorporate more cardio. I am not a fan of this. Cardio spikes appetite and makes it harder to control diet. On a calorie restricted diet you want to keep as much lean muscle mass as possible through strength training. Cardio atrophies (shrinks) muscle tissue. This is the opposite of what you want.
3. Going too low in calories. This is never good because if a person goes too low, they will slow metabolism, decrease hormone function, lose muscle mass, and have loss of energy. Only a slight calorie deficit is required.
4 Switching to high reps with low weight, instead of their traditional strength program. Muscle will not be kept by the body unless their is a reason to keep it. You need to continue to lift heavy even while shedding fat. This is the biggest mistake I see people make. Training should not change regardless of calorie intake.
5. Going to low in protein each day. Protein and amino acids are the building blocks of muscle. When restricting calories, you will want to decrease your carb and fat intake. Never take protein away from your diet!