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Struggling to see progress? Sometimes it’s not what you’re doing, but what you’re NOT stopping. Here’s a breakdown of habits you need to quit to get leaner, healthier, and reach your fat loss goals.
1. Eating Late at Night
Your body doesn’t magically store fat at night, BUT late-night snacking often means high-calorie, low-nutrient foods. You’re more likely to overeat when tired and mindlessly munch in front of the TV.
2. Ignoring Stress
Chronic stress = elevated cortisol, which can cause fat storage, particularly around your belly. Stress also leads to emotional eating, cravings, and poor sleep.
3. Not Moving Enough
Being sedentary means fewer calories burned. Exercise isn’t just for the gym; movement throughout the day (NEAT) adds up!
4. Lack of Sleep
Poor sleep messes with hunger hormones (ghrelin and leptin), increases cravings for junk food, and lowers your energy to train effectively.
5. Not Tracking Calories
If you’re not aware of how much you eat, you’re likely consuming more calories than you think—even “healthy” foods can add up!
6. Consuming Excess Alcohol
Alcohol is high in empty calories and can disrupt fat metabolism. It also lowers inhibitions, making you more likely to overeat.
7. Not Prioritizing Protein
Protein is key for preserving muscle, staying full, and boosting metabolism. Skipping it can make fat loss harder.
8. Not Drinking Enough Water
Dehydration can be mistaken for hunger, leading to overeating. Water also supports metabolism and digestion.
9. Neglecting Strength Training
Cardio burns calories, but strength training builds muscle, which increases metabolism and helps you burn fat more efficiently.
Small changes = BIG results. Which habit are you working on changing first? Drop it in the comments below!
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Key Timestamps:
0:00 Intro
0:57 Mistake #1 - Thinking you don't need protein supplements if you're already getting enough protein from your diet."
1:25 Mistake #2 - Believing that the quantity of your total daily protein intake is what matters the most!
1:50 Mistake #3 - Taking your primary dose of protein AFTER your workout!
2:54 Mistake #4 - Taking the wrong TYPE of protein right BEFORE a workout!
4:26 Mistake #5 - Not Taking Free Amino Acids DURING Your Workout!
5:32 Mistake #6 - Taking BCAA-ONLY Supplements! (Branched-Chain Amino Acids)
7:38 Mistake #7 - Taking Your Protein With Other Food / Drinks (Particularly With MILK!)
8:05 Mistake #8 - Taking Your Protein Supplement ALL AT ONCE! (In a Single Sitting)
9:44 Mistake #9 - Taking 100% FAST Absorbing Protein Anytime AFTER Your Workout!
10:44 Mistake #10 - Not Taking Protein EVERY 3-4 HOURS For ≥ 12 HOURS After a Workout!
11:12 Mistake #11 - Not Taking CASEIN Protein Right Before SLEEP!
12:39 Mistake #12 - Not Taking Protein on your REST DAYS!
13:27 Michael's Recommendations (Overview)
13:59 Free Amino Acid Product (Amino Co)
16:13 Casein Product (Legion)
17:13 Whey Blend Product (Gold Standard)
17:39 Whey Concentrate Product (Nutricost)
18:22 Whey Isolate Product (Legion)
19:02 Protein Cheat Sheet
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Mistake #1 is the belief that YOU DON’T NEED protein supplements if you’re already getting enough protein in your diet! Of course, having a healthy diet and getting a good amount of protein through whole foods is essential, but studies have shown that for weightlifters, protein supplementation significantly increases muscular gains EVEN IF you’re already getting well above the recommended amount of protein per day from your diet!
Mistake #2 is believing what’s important is the total daily amount of protein intake, with common numbers like that 0.8 or 1.2 g / kg of bodyweight / day thrown around, when the TRUTH is that when you’re speaking specifically about weightlifting-induced muscle growth, studies have consistently shown that the total daily amount is FAR LESS important than the TYPE and TIMING of that protein intake, and even less important than what food or drink you take WITH the protein!!!
Mistake #3 is the single most common mistake that people make, and fixing IT will make the biggest difference in your protein-related gains! And it’s that people take their primary protein dose AFTER their workout!! While multiple studies have proven that taking the same amount of protein in the form of free amino acids immediately BEFORE a workout results in far more total muscle protein synthesis! And that holds true EVEN IF you’ve already eaten a high-protein meal before the workout.
Mistake #4 is that the small percentage of people who DO take protein before their workout almost always are taking the wrong TYPE of protein, which is every bit as important as the timing itself. To absorb and use any protein you ingest, your body has to first break it down into free amino acids. So you can drastically speed up absorption by already having that done, and taking free amino acids instead of intact protein. The benefit of taking protein before a workout is to have those amino acids quickly absorbed into your bloodstream while your muscles are working, so having the fastest absorption rate is the most important factor in how effective it will be!
Mistake #5 is to not take more free amino acids DURING your workouts! Studies show that muscle protein synthesis rates are between 30 - 70% higher when ingesting amino acids every 15 minutes during exercise.
Mistake #6 is taking BCAA supplements, because your body still needs the rest of the 9 ESSENTIAL amino acids to synthesize ANY of them into muscle. Acute doses of protein should include at least 700 mg of Leucine, and then a balanced ratio of all the other essential amino acids in order to maximize muscle protein synthesis!
Watch the video for the rest!
Semaglutide is a medication that has gained popularity for its potential to aid in weight loss. Originally developed to treat type 2 diabetes, Semaglutide has shown promising results in helping individuals shed unwanted pounds when used in higher doses. In this article, we will explore the weight loss results that one can expect when using Semaglutide, as well as provide insights into how this medication works to promote weight loss.
How Does Semaglutide Promote Weight Loss?
Semaglutide belongs to a class of medications known as glucagon-like peptide-1 (GLP-1) receptor agonists. This medication works by mimicking the effects of a naturally occurring hormone in the body called GLP-1. GLP-1 is released in response to food intake and helps to regulate blood sugar levels by stimulating insulin release from the pancreas. In addition to its effects on blood sugar, GLP-1 also helps to reduce appetite and increase feelings of fullness, which can lead to decreased food intake and ultimately weight loss.
When Semaglutide is used in higher doses for weight loss, it has been shown to effectively reduce body weight by targeting the hypothalamus in the brain. The hypothalamus plays a key role in regulating energy balance by controlling appetite, metabolism, and body weight. By targeting this region of the brain, Semaglutide can help to reset the body’s internal weight set point, leading to sustainable weight loss over time.
In addition to its effects on the hypothalamus, Semaglutide has also been found to slow down the emptying of the stomach and reduce food cravings, further supporting weight loss efforts. This medication can help individuals make healthier food choices and reduce their overall caloric intake, which is crucial for achieving long-term weight loss success.
What Results Can You Expect with Semaglutide?
The results of using Semaglutide for weight loss can vary from person to person, but studies have shown that this medication can lead to significant reductions in body weight when used in higher doses. Clinical trials have demonstrated that individuals who took Semaglutide for weight loss experienced an average weight loss of around 15-20% of their initial body weight.
It is important to note that the amount of weight loss achieved with Semaglutide will depend on various factors, including the individual’s starting weight, diet, exercise habits, and overall health status. In general, those who follow a healthy diet and exercise regularly while taking Semaglutide are more likely to see greater weight loss results compared to those who do not make lifestyle changes.
Most individuals who use Semaglutide for weight loss can expect to see gradual progress over time, with the most significant weight loss typically occurring within the first 6-12 months of treatment. It is important to be patient and consistent with treatment, as sustainable weight loss takes time and effort. Working closely with a healthcare provider or weight loss specialist can help individuals set realistic goals and stay on track with their weight loss journey.
Are There Any Side Effects of Using Semaglutide for Weight Loss?
Like any medication, Semaglutide can cause side effects in some individuals. Common side effects of using Semaglutide for weight loss include nausea, vomiting, diarrhea, and constipation. These side effects are typically mild to moderate in severity and often improve with continued use of the medication.
In rare cases, Semaglutide may cause more serious side effects, such as pancreatitis or gallbladder problems. It is important to speak with a healthcare provider if you experience any unusual symptoms while taking Semaglutide for weight loss. Your healthcare provider can help determine if the benefits of using Semaglutide outweigh the risks and provide guidance on how to manage any side effects that may arise.
Overall, Semaglutide has shown to be a safe and effective medication for promoting weight loss in individuals who are overweight or obese. By working to regulate appetite, reduce food cravings, and increase feelings of fullness, Semaglutide can help individuals achieve and maintain a healthier weight over time. It is important to consult with a healthcare provider before starting Semaglutide for weight loss to ensure that this medication is appropriate for your individual needs and health goals.
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Julie Ellner, MD, bariatric surgeon at Alvarado Hospital reveals on national TV a brand new incisionless bariatric procedure called StomaphyX. This is a potential solution for those who have regained weight after gastric bypass surgery. To see the results of a patient who has undergone the StomapX surgery and learn if this procedure is right for you.
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