Every time you come to boot camp, your goal should be to work hard and get results.

There are some key elements of fat loss that, if done incorrectly, can completely derail your workout sessions. We all have some ideas about how to lose weight and especially how to blast away fat, but if you’re working hard and not seeing results, consider the fact that there are 3 key fat loss myths that may be stopping you from reaching your weight loss goals.

1. Restricting Calories

Time and again, people believe that less is more when it comes to food. While it’s true that living a healthy lifestyle requires a certain amount of discipline regarding the types and amount of foods eaten, it doesn’t require starvation. In fact, drastically reducing your calorie intake as you are working out intensely (as you should be each time you attend boot camp) will ensure that your body will begin stealing energy from your muscless, resulting in almost no fat loss.

The best way to reach your weight loss goals is to feed your body in a timely manner so it can maintain muscle growth. In order to do that, try eating 5-6 small meals per day. If you can fit that into your lifestyle, the maintain eating 3 meals per day and work in 2 snacks. The key is to plan the meals and snacks so you’re not snacking on junk food and sabotaging your workouts.

If monitoring calories is your way of making sure you stay on track with your diet, then be advised that as an active female you should eat between 1800 and 2000 calories per day. Anything less than 1300 will send your body into starvation mode and make it much more difficult to shed fat.

2. Low intensity, longer cardio = Less fat loss over time

At Bootique Fitness, high-intensity, fast-paced interval workouts are what we specialize in. However, we don’t discount the importance of incorporating a good cardio routine into an exercise program. In fact, we advocating it with our Zumba classes offered on Tuesdays and Thursdays. Some people have heard of the benefits of walking and mistakenly believe that activity alone will result in long term fat loss. While walking can bring peace of mind, allow for stress relief and produce other benefits, fat loss isn’t one of them.

Simply put, walking doesn’t provide enough interval training to net long-term fat loss. A Zumba class with dance routines that alternate between fast-paced high-intensity moves and slower-paced low impact moves will go a long way toward your fat loss goals. How long? How about 800 calories burned long. That type of cardio done a few times a week in conjunction with a interval training boot camp would help anyone reach their fat loss goals.

Any low to moderate intensity cardio will be beneficial for someone beginning an exercise routine but for the woman more experienced with exercise, a comprehensive resistance workout is the way to go in order to get long-term fat loss results.

3. Targeting core muscles for fat loss

Spot reduction is a fat loss is a myth. Core workouts are great for the purpose of toning your abs, however that exercise alone does little as a fat loss mechanism. Total body conditioning is a much better way to gain overall strength as well as condition and tone the abs. When working out, begin to make a habit of tightening your abdominal muscles, regardless of whether you’re working on legs, back, arms, or chest. This will be effective in engaging your entire body in your workout.

Overall, fat loss is about more than restricting your diet, targeting core muscles and doing long cardio routines. By following these 3 easy tips, you can be well on your way to losing the fat you desire and sculpting the body of your dreams.