11/03/2014 12:59 GMT | Updated 11/05/2014 06:59 BST

Five Worst Fat Burning Mistakes

So many fitness enthusiasts tell the same story. They work out for hours in the gym and yet nothing happens to their body shape, it stays the same. There could be any number of possible explanations for that, but to help you narrow down some of the causes, here now are some of the worst fat burning mistakes.


Sticking to the same cardio workout

An extremely wise old owl came up with the phrase; 'Do what you've always done and you'll get what you've always got'. The same is true of exercise. If you are one of those people who complain about the amount of exercise they do and the lack of change to your weight/body shape, it could be because you're doing the wrong workout. So ditch the hours of the same cardio in favour of a mix of workouts, which could include cardio, exercise classes and resistance training. You'll be amazed at the difference just making a change like that can have. You'll be mentally refreshed and your body will instantly be tested by new challenges.

Ignoring resistance or weight training

So many people, especially women, shy away from weight training because of a pre-conceived notion that they will gain weight and muscle bulk. But the reality is that nothing burns more fat more efficiently than weight and resistance training. Because you are using so many muscles at the same time in conjunction with a variety of exercises, your body has to work extra hard to deliver oxygen to all of those muscles. That means you burn calories for fun both during and after the workout. Your metabolism will also get a kick in the behind as a result and the arrival of extra muscle tissue will also make your body produce more organelles, which also burn fat. Basically it's all win win on the fat burring stakes, which means you need to rush out and buy a kettle bell immediately!

Just doing the same exercises in isolation

This leads nicely into the next point which is about doing the same specific exercise over and over. Weight training uses tons of different muscles at the same time, which is why it's so effective. But you can't expect to get muscular arms like Tiger Woods or a six pack like Jessica Ennis, just by doing one exercise over and over again. To get arms to die for you need to be doing a variety of different weights from bicep curls to bench presses. The same is true of a six pack. Doing 50 sit ups a day will not give you a ripped stomach sadly because the muscles you use doing that exercise will get used to them. If however you do a variety of things from press ups, to lunges, planks, crunches and kettle bell swings, you can say hello washboard.

Lifestyle overhaul

If you are launching yourself at a fat busting programme remember this has to come hand in hand with a healthy eating plan and a sensible lifestyle. You need to be sleeping, eating and thinking properly about your exercise and weight loss plan. Don't make the mistake of thinking that three intense workouts a week will do the trick and that the weight will just fall off, because it won't, especially if you're living on a diet of chocolate, crisps and fizzy drinks. Cut out all the things that are bad for you and cut back on high intake of carbohydrates and protein. But don't cut them out altogether. A little bit of everything in moderation is fine, but keep an eye on what you're eating and drinking, get lots of sleep and you will find you have more energy than you know what to do with. That excess energy can be channelled into your many and varied workouts and the weight and fat will fly off.

Skipping breakfast or food

You wouldn't drive a car without petrol in so why fling yourself into an hour of cardio without having had breakfast or something to eat? The body needs fuel to function efficiently. If you don't get something into your system before you work out, your workout just won't be as good, it really is that simple.

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