You’re Skipping Cardio

While I am an advocate for long cardio sessions (I am a runner, after all), at least 20-25 minutes after a weights session would do you some real good. A 6:00 minutes-per-kilometer pace over 5km (or 30 minutes) would use roughly 250-300 calories, not too shabby considering you are trying to lose fat quickly. Bonus points if you can sprint-jog-sprint for an extra 3-5 minutes.

4. You’re Not Sleeping Enough

Rest is also training, so the saying goes. Sleep is the body’s way of repairing all the damage you have done to it during hard, intensive training. If you are looking to lose weight, you need to allow your body to repair itself – all leading to better training sessions, harder workouts, and much more effective results. With a busy workweek schedule, shoot for at least 6 hours daily.

3. You’re Online Too Much

Yes, you are online reading this. But better this page than nonsense, right? Many Filipinos spend much of their time on Facebook or other sites. Try trading thirty minutes of online time for a quick stairs session, something you can do either at the office or in the condo. You lose fat faster, you build a healthy habit, and your Facebook session is now much more anticipated!

2. You’re Too Rewarding

All too often, my fitness workshop students would admit to me that they had fried chicken or a greasy burger after a hard conditioning session. It was to reward themselves, and after all, they burned some calories. This needs to be tempered with facts: a 10k run (roughly 55-60 minutes) uses about 600-700 calories – far less than an order of fried chicken, with rice and French fries on the side. It’s a cheat MEAL per week, NOT a cheat DAY, if you want to lose weight effectively.

1. You’re Eating Too Little

Too little of the good stuff, I mean. The typical Filipino meal is white rice with anything – not exactly a lose-fat-fast plan. As you workout harder, you need to replenish the calories lost with GOOD sources of energy. A simple and hassle-free rule is to avoid anything fried, soaked in thick sauce/gravy, and white (usually indicating lack of fiber). Go for wholewheat products, and load up on steamed or stir-fried vegetables.