It’s a funny thing when you’re a personal trainer, it seems everywhere I go and every time I meet someone new and they find out what I do – I always get asked the same question…
“So tell me how can I lose weight?”…
Like there is just one simple trick that I might happen to know and that I’ll all of a sudden give them the ‘secret’ they never knew about.
Its hard work carrying this box around wherever I go…
There’s actually a whole bunch of different variables involved with really answering this question, so it has the potential for me to blabber on for way longer than I, and most likely they would prefer. So I generally try to avoid these conversations with people when im outside of the studio.
Now most of the time, I think people really know deep down at least a couple of things they could be doing better, but without all the pieces of the puzzle put together its hard to be motivated on a plan which you’re just not completely sure about.
Anyway, I thought this would be a good topic to address in our first blog post, so here are the Top 3 Most Common Reasons People Don’t Get Fat Loss Results in no particular order.
If you’re not losing weight, then you are doing one of these things, and here is your solution, so keep reading, and you’ll know exactly how to start getting results:
1. You eat too much…
I can hear you all saying…‘are you serious? – is that it’?
Well yes I am…look whether you knowingly eat too much you and you were secretly just hoping things weren’t that simple and there was a magic bullet that would fix everything OR you unknowingly eat too much and had no idea the foods you ate were making you put on body fat – in either case you’re probably eating too much energy dense food (or drink) being at least one of, if not most of, if not all of…these things:
– Sugar (check: yogurt, fruit juice, soft drink, sweets, and yes…straight sugar)
– Processed Carbs (like: bread, wraps, cereals, pasta, white rice, pastries, chips,)
– Alcohol
– ‘Junk food’ / fast food (things im assuming you obviously know are definitely not helping your goals – no need to mention them)
If this is what your lunch looks like, then you fall in to category number 1.
2. You don’t eat enough
See why its easier to just avoid this conversation?. I know this is the exact opposite to point number one, but yes this one is super common. So if you are someone who has had a little success losing an initial amount of weight, or someone who feels like they try really hard to eat well and exercise to lose weight but just cant, then you quite likely fall in to this category.
If you’re eating 2 meals per day, and they consist of a salad for lunch, and a bowl of soup for dinner, in an attempt to lose weight and look your best…its just not gonna happen. If you’re not eating enough, your body will essentially go in to a ‘starvation’ mode and hang on to whatever it has, so upping that food intake will get that metabolism fired up and get you dropping body fat.
Ive seen this so many times its not funny. So you wanna eat 4-6 meals per day, good quality protein, lots of veggies, fruit, good healthy fats and minimise everything mentioned in bullet number 1.
If this is your lunch, then you fit into category number 2!
3. You’re not exercising frequently enough or hard enough
Look if the food isn’t in check then theres only so much a good exercise program is going to accomplish, its crazy to think that anybody can out train a crappy diet – BUT they go hand in hand, and you’re never gonna look anywhere near your best, and you’re gonna make things REALLY hard for yourself by not doing the right type of exercise at the right level of intensity. Fix up numbers 1 or 2 if need be, then:
– Do full body weight training workouts 3 days per week
– Do high intensity interval training 2-3 days per week (doesn’t have to be separate days)
– Do a lot of compound movements that require the use of lots of muscles at the same time, that utilize natural bodily movements and function, constantly vary your workouts, lift as heavy as you can manage with perfect form, and minimise rest periods.
– Get out of your comfort zone during training, the more you can do this the better results you will get.
She’s on the right track, but if you look like this at the end of your workout – then you’re not working hard enough!
So there you go, if you want to lose weight, tone up your muscles, and look and feel a ton better then this should point you in the right direction – if you’re not getting the kind of results you want, I guarantee you are doing at least one of the three things above – so work out which one it is, and get to work fixing it!
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