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The 3 Biggest Diet Mistakes and How to Avoid Them

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Diet mistakes that prevent fat loss and getting a lean physique

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Kinobody welcomes a fellow team member, Christian Forbes, to share with you the biggest diet mistakes to avoid in order to see success on your fitness journey. Christian was also one of the coaches in the private members forum and Facebook groups; he helped hundreds of people get to their dream body.

Christian got absolutely chiseled using the Warrior Shredding Program, but before he found Kinobody, he struggled time and time again to not only get lean, but to stay lean once the weight came off.

Despite those hardships, he has crushed his fitness goals and is constantly setting new ones. I’m so excited for you to hear his story and how it can help you achieve the same success.

Christian, take it away!

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Hello, my name is Christian Forbes and I have been given the privilege to share with you the 3 biggest diet mistakes that I see while coaching clients. These are very common diet mistakes that can be easy to fall into, but these mistakes are crucial to avoid for the longevity of your physique goals.

We live in a society where most people want what they desire right this second. Many are impatient and want the job, the money, or the physique they’re after as fast as possible, so they can go back to their usual, comfortable habits and lifestyle.

While doing this, they go into very low calorie crash diets and hours of cardio to get the results as fast as humanly possible, instead of taking their time.

There are many consequences in doing this.

The majority of people who do this never end up reaching their physique goals and they end up worse off than they were before.

1.) Crash Diets and Low Calories

The longer road is actually shorter when it comes to dieting and fat loss.

It takes an incredible amount of effort to sustain a low calorie diet, but it takes no effort to gain all the weight (and more) back. Going into an extremely low calorie diet will eventually lead to an excessive binge.

On top of that, each time someone tries and fails at these low calorie diets, the reality of never being able to reach their physique goals is reassured in their minds.

Another consequence of low calorie diets is that they almost never even give you the results you are looking for.

Yes, you will lose weight.

Yes, you will lose body fat.

However, low calorie diets not only get rid of body fat, they also get rid of muscle too, leaving you with the infamous “skinny fat” physique.

When you go past a certain calorie deficit, approximately 25% of a deficit or larger, the more you put your muscle at risk.

The solution to this endless cycle is to make a permanent solution; a lifestyle change.

Lose weight at the fastest pace possible without your muscle being at risk, around a 20-25% calorie deficit, and take your time.

This is the calorie deficit that is in The Warrior Shredding Program, and it has worked for thousands of people. If you take what seems like the longer route, you will feel better, you will look better and your results will more likely be sustained.

Essentially, “Take the longer road, because it’s shorter.”

Common diet mistakes men and women fall into.

 

2.) High Protein Or Low/Fat Carb Diets

Another diet mistake I see all the time is with the type of diet people go on. Many people are told that high protein and either low fat or low carb diets are the only ways to lose weight.

Obviously this is completely wrong for several reasons. Carbs and dietary fat have nothing to do with how much fat is on your body.

Weight loss and weight gain always comes down to calories in vs calories out.

If you eat less calories than your body burns, you will lose weight. Conversely, if you eat more calories than your body burns, you will gain weight.

This is entirely independent of carbs and dietary fat.

Plus, if you go too low in dietary fat or carbohydrates, your diet will suck up more of your willpower and your body will not be performing anywhere near an optimal level because your hormones will not be in balance.

The solution to this is to find a balance of protein, fats, and carbs, with the goal being a macronutrient split that YOU best perform on.

For example:

  • Protein: 25-30%
  • Fat: 25-30%
  • Carbs: 40-50%

A macronutrient split like this one keeps a balance of all protein, fats and carbs and gives you flexibility in your daily eating.

Not only do people try to over limit calories or a certain macronutrient, they also believe that they have to throw away the foods they love in order to lose weight.

Now, do not get me wrong, eating healthy food is definitely important for getting your vitamins and the proper nutrients that your body needs to perform optimally. Nevertheless, you do not have to give up your favorite foods in order to do this.

You can reach your goal physique by eating the foods you want, and you can still have a healthy body. Remember, it all comes down to balance. Get the proper amount of healthy foods in your diet that make your body healthy and full, but still eat the foods you love in order to be satisfied and limit the amount of willpower you have to give away to your diet.

3.) Overdoing Exercise and Cardio

My last diet mistake has to do with people overdoing exercise, especially cardio. Not to mention, this is on top of the stress they have already brought to their body from a low calorie diet. This will put even more stress on your body and will quickly wither away your precious willpower needed to reach the body you are after.

Many think that hours and hours of cardio is necessary for weight loss, when no amount of cardio is necessary in the first place.

Weight loss comes down to a calorie deficit, which is independent of cardio. Also, many people, especially males, think that it is necessary to lift weights 6 times a week for 2 hours at a time to reach their goals as fast as possible. Not only is this over training and sub-optimal, it is also another way to destroy your willpower.

The optimal frequency of lifting is 3 times per week for about an hour each time, focusing on the most important movements.

This, along with a sustainable calorie deficit, over a period of time, will lead to the chiseled physique that everyone is chasing.

The common thread in each fat loss mistake is that the majority of people trying to lose weight make it harder on themselves than it has to be. Instead, the goal should be to make dieting as easy as possible while still being able to achieve incredible progress. The point is to make dieting effortless, instead of forcing yourself to withstand through difficulty.

I know I may sound like I am an “expert” in regards to fat loss, but trust me when I say I learned this from experience.

What Achieving Your Fitness Goals Ultimately Comes Down To

I made every single one of these diet mistakes on my journey to my goal physique.

When I was 16, I went super low in calories and lost 50 pounds in 3 months. This made me look skinny fat since I lost a ton of muscle along with a good amount of fat.

After I reached my goals, I went back to my old eating habits and over the course of 2 years I gained all my weight back.

Over the course of gaining the weight back, I tried multiple crash diets and workout routines to help lose the weight once again. I tried going low fat, and gave up the foods I loved, and began rigorous workout routines like Insanity, yet I could never stick to anything and I never reached my goals.

I had given up on losing weight and accepted the fact that I was going to look how I did forever. Then my friends convinced me to try one more time. After research, I found Kinobody and immediately bought The Warrior Shredding Program.

I found out that I could lose weight eating a lot more than I thought. I found out that I had a passion for fitness and strength training that I did not even know existed.

It only took me a few months to lose the majority of my weight and gain a lot of strength and muscle.

This is why Kinobody is so powerful. Kinobody teaches the most optimal way to reach the physique goals you’re after, brings balance and growth to your life, and limits the amount of willpower used, all while avoiding the common dieting pitfalls most people fall for.

If you were like me, and were struggling to reach the body you have always dreamed of, purchase The Warrior Shredding Program and watch your dreams became a reality.
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Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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