Fat Loss is a tricky devil. You exercise more, take a magic pill that makes your heart race, and follow the latest dietary trends. For many this cycle repeats on end for years and years in an effort to reach their ideal body. Here are some potential reasons why your results aren’t matching up with your efforts.

1.Your Diet Sucks

Abs are made in the kitchen, not in the gym. You can’t out-train a bad diet. The list goes on and on with catchy one liners to say it, but the message is all the same. If your diet sucks (yes diet includes what you consume while watching football) you won’t see the results you are looking for. You must eat enough protein (more on that below), essential fats, and limit your carbs so you are in a caloric deficit to see results. Track what you eat and drink on 3 separate days, are you really eating as well as you thought?

2. Not Enough Protein

Protein will keep you satiated for longer, will help build lean muscle (which burns more calories than fan), and has a higher thermic effect than other nutrients. In order to break down protein during digestion up to 1/3rd of the calories of the protein are used. Aim for

1-1.5 grams of protein per pound of body weight. For those of you who don’t measure your food think of 20 grams as the size of your fist to estimate your daily protein intake.

3.You Don’t Sleep Enough

Sleep makes everything better. Energy levels, ability to focus, endurance, and dietary decisions are all improved with a good night sleep. Poor sleep quantity and quality wreaks havoc on a number on many hormones associated with lean body compositions.

Increased cortisol is a big factor as cortisol is a catabolic hormone and will break down tissue (mainly muscle) as a reaction to stress. Human growth hormone (HGH) is significantly impaired with poor sleep, therefore you miss out on its powerful fat burning and anti-aging properties. Testosterone output decreases throughout the day, peaking in the morning and reaching a low in the evening. You need sleep to increase your testosterone to yield the benefits of increased fat burning and lean muscle.Get at least 7 hours of un-interrupted sleep, find a way to make it happen, no excuses.

About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at for all consultations and questions

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