1. THE TOP 5 NOT-SO-OBVIOUS
FAT-LOSS MISTAKES
PREVENTING YOU FROM
GETTING RIPPED
Erik Ledin

2. We all want to look better and feel healthier than we do--we
want to lose those extra pounds and develop those muscles. At
the same time, anyone who’s attempted to lastingly improve
their body composition knows it can be very, very difficult. You
have to create a well-designed plan with useful and realistic
goals, and you have to commit to them.

3. Sticking to the plan takes a lot of determination. But sometimes,
even as you accomplish all your goals without fail, you find
you’re still not getting the results you’re looking for, and this
can be very frustrating.

4. The bad news is there is a whole host of not so simple mistakes
you can be making even when you think you’re acing the
program. The good news is this presentation can help you
identify and avoid those mistakes before they hold you back.

5. It’s best to err on the side of caution and give yourself more than enough time, rather than not enough time
to accomplish your goal, especially if you’re aiming to get your body more fit and more toned than it’s ever
been before. And after all, there’s nothing wrong with being in shape too early. So how fast can you lose
weight? Obviously it’s different for everyone—in general, the higher your body fat percentage is, the faster
you can lose it. On average, you can bet on losing about 1-2 pounds of fat per week. But remember:
everyone’s different, and fat loss will almost never be perfectly linear.
Mistake #1: Starting Too Late

6. It’s all about caloric intake. Doesn’t matter how much mass you eat or where it’s from—if
you’re consuming more energy than you need in a day, you’re not going to lose fat. You
need a healthy caloric deficit, a ratio tailored to your specific body. If you’re not
keeping a detailed record of what you’re eating and all the metrics involved, you won’t
succeed.
Mistake #2: Not Knowing How Much You’re Eating

7. When it comes to training and cardio, more isn’t always better. And when it comes to
nutrition, less isn’t always better either. Maintenance calories can generally be assumed
to fall in the 14-15x total bodyweight ballpark. A 20% deficit is usually a good place
to start—that puts you around 12x TBW for your starting caloric intake.
Mistake #3: Undereating

8. What you do should always be based on the results of what you’ve done. If you’re
not getting the results you’re after, make changes. Reassess every two weeks and
make sure you’re on track. If not, do something about it!
Mistake #4: Not Using an Outcome Based Approach

9. When it comes to weight loss, as I’ve mentioned, it’s all about creating a deficit. Simply
eating nutritious foods and avoiding processed junk might help in other areas of health,
but if you’re eating too much, you’re eating too much. We’ve already covered caloric
intake, but let’s look at another important metric: protein intake. This should be set to
anywhere between 1.0 and 1.5 g/lb of bodyweight.
Mistake #5: Putting Quality Before Quantity