我是纤动女性的Amy Jo 教练 我们今天一起坐下来聊一聊
I’m trainer Amy Jo with ATHLEANXX for Women and we are doing a sit down talk today.
The topic is “Five Reasons Why You May Not Be Losing Weight, or Body Fat”.
So I’ve created five reasons, in my perspective, in my experience, from my point of view of
things that really hinder people from reaching their goals.
There might be other ones that you are maybe facing, or can think of
but these are my top five.
So the very first one that I always like to ask people is “How long have you been following
this program that you’re on?”
也许这个目标很好对你也很有帮助 你只是坚持的时间 不够久
Maybe this program is good and will work for you, you just haven’t been following it long enough.
Sticking to it, being consistent is the first thing that you’ve got to remind yourself.
Day, after day, after day.
Being consistent and following it long enough.
同时 如果你坚持的够久 你就会知道这件事对你来说是否有效
Also, if you’re following it long enough you can also see if it’s not working for you.
所以 让自己反复试验 是确定这个目标对你来说是否可行的最好的方法
So giving yourself trial and error is the best way to find out if a program is working for you.
But stopping after five, six, seven days, or feeling discouraged after a short period
of time like that isn’t long enough to really see if something is working for you because
it takes time.
So be consistent.
Start there, map out a program so you can feel like ‘this is what I’ve been doing’,
and then let’s say four weeks is a good timeframe to really evaluate if something is working,
or not, for you.
So that’s one.
Number two, one of the most common things I see missing in an individual’s diet is protein.
所以保证自己摄入了足够的蛋白质 无论是在早餐中 锻炼后的小零食中
So making sure that you have enough protein in your diet for breakfast, for a snack post
午饭中 晚饭中 也许上床前仍然有点饿
workout, for lunch, at dinner, and then if you’re still hungry, maybe before bed you
你可以在上床前加一顿蛋白奶昔 或者一些鸡肉 蛋类
add another protein shake, or some more chicken, or eggs before you go to bed.
But protein consumption is too low in a lot of individuals and it’s probably hindering
your weight loss, your body fat drop.
So calculate your protein and see where you’re at.
We recommend about .75g to 1g per pound of goal body weight.
So whatever your goal body weight is, you should be looking at about 1g per pound of that.
So your goal body weight is 140?
You should be hitting 140 every day.
It’s a lot of protein if you really think about it.
In one egg there’s six grams.
So that means you need almost four eggs to equal 20g – 24g – and that’s one meal.
That’s a lot of eggs.
So start to break it down.
Get some help if you need to.
查看ATHLEANXX网站的营养表 问问周围的人 跟其他的教练谈谈 进行你的调查
Check out ATHLEANXX nutrition programs, ask around, talk to other professionals, do your research.
Find out what the right protein consumption is for you. Check that out.
Number three: maybe you’re in-taking too many calories, or not enough calories.
So vice versa; both of them can hinder progress.
By that, if you’re getting too many you’re not getting a daily deficit and you need a
deficit, no matter where it’s coming from.
If you’re lowering calories, or if you’re increasing your exercise.
You have to get a deficit.
Body fat has to be burned.
Therefore, it has to come from somewhere.
So either you’re eating a little bit less, or you’re exercising more to get that deficit.
卡路里 如果你没有摄入足够的卡路里 问题就是
Calories, if you’re not eating enough calories the problem there is, eventually it will catch
up with you and you will binge.
You have heard of Monday through Friday I’m awesome.
I’m on my plan, you’re busy at work.
Saturday and Sunday guess what hits the fan?
So focus on bringing your calories up a little bit higher so you can maintain through the
weekend and not completely blow out the deficit that you had Monday through Friday.
Having a night out for dinner and things, it’s good to enjoy yourself, but you don’t
want to put yourself in a position where you are starving, and then you’re making bad decisions.
So find that balance.
That’s number three.
Number four: are you weight training?
That is a key ingredient, a key component of losing weight, of dropping body fat.
Make sure you’re weight training.
Not one day a week, probably not two days a week.
I would say three days, or more.
So make sure weight training is a huge piece of what you’re doing from week to week, and
that you’re getting stronger.
That you’re lifting heavy enough.
Once again, seek professional help on that.
If you need to hire someone to train, if you need to research and look at more of the ATHLEANXX
program for weight training that we offer.
那就去搜索 获得知识 然后一遍遍尝试
Do your research, get knowledgeable, and trial and error once again.
But add weight training in.
And then number five is, maybe you’re overwhelmed.
Maybe you’re not taking one day at a time, one minute at a time, checking the box saying
“What am I having for lunch?
This is all I’m having for lunch.”
Check the box, and then you move on.
Breaking things down, rather than trying to eat the whole elephant is another tip of mine.
If you’re feeling overwhelmed – you’re focusing on the scale, you’re not allowing yourself
to say “I’m going to feel successful and I’m going to be accomplished at this moment, at this time”.
So break it down, focus on the day at hand.
“What am I going to do today that’s going to help me reach closer to my goals?
And you can do it, I believe it.
I’m Amy Jo.
Thanks for joining me.
We’ll see you next time.