We get it. You’re training hard. You’re putting in the time in the gym. You’re sweating it out. But for some reason you’re just not getting the results you want.
What is it?
Is it your metabolism? Your thyroid? That doughnut you had for lunch? Or maybe you have just got big bones?
The chances are realistically it’s not actually any of the above.
I have worked in the health and fitness industry for more than 15 years now and in that time, I have worked with pretty much everyone. From athletes to new mums, to men wanting to shed weight and women wanting to tone up. You name it, I’ve seen it.
The reality is that we have more control over our bodies and our progress than we give ourselves credit for and most of us simply need a little push in the right direction. Taking help and using the power we have to be healthier will create less frustration for you and more importantly see you achieve lasting and sustainable results.
I might mention here, that in some instances a genuine medical intervention is required when a dysfunction occurs, but unless that has been determined, it is important to remember that we do have the opportunity to be our healthiest and fittest every day for the rest of our lives and here is how:
1. You’re just not doing enough
So you get to the gym once or twice a week. That’s enough right? What does the rest of your time look like? Sedentary? Bed to car, car to desk, desk to car, car to couch, couch to bed?
If you want to experience genuine change you are really going to need to up the work ethic. Making exercise only a habit once or twice a week simply isn’t enough. Ensure that you are getting in a solid focused exercise session at least three times a week for 45 mins per session to start to genuinely see your body start to adapt. Similarly get moving incidentally! Make movement a habit not an exception.
2. You’re fluffing your way through your sessions and not working hard enough
Are you more interested in scrolling your Instagram feed when you’re training than actually focusing on the work at hand? You want to create results. That requires focused attention, both mind and body. Leave the phone in your bag or better yet, work with a trainer or in a class environment so that you are 100% focused on the task at hand, not the latest cat meme or how you’re looking in the gym mirrors.
3. You’re inconsistent
Did you have a ripper training week last week? What about the one before that? And the one before that? Consistency in your approach to training is one of the biggest factors along with intensity that is going to illicit change.
It is not enough to have focus for one week here and one week there. You need to have a consistent focused approach ongoing if you’re really wanting to get great results and feel better for the rest of your life!
Think about those people that you know that have always just been fit… Do you think it’s a little bit of magic that they were born that way? Or do you think it could have something to do with the fact that they always seem to be consistently prioritizing their health and fitness?
Consistently creating and committing to healthy habits are what is going to have you living your best.
4. You’re eating too much. Full stop.
We look at foods as both type and quantity. Too much is too much. Excess is excess. And junk food is called junk food for a reason.
But I only had a muffin for brekkie… Really? Maybe you’re not eating copious amounts of food but you’re definitely eating too many calories. Specifically the wrong ones.
As Australians we typically eat far too many simple carbohydrates for our activity levels. Higher calorie foods or more simply processed carbohydrates do have their place in our diets at specific times… Well most things at least, definitely not Froot Loops, but generally focusing on eating more whole and real food in smaller portions sizes will help.
You may have heard the old shop on the outside aisles of the supermarket line? It does work. That doesn’t mean you should be eating nothing but toilet paper, but it does mean you should spend most of your time, energy and dollars on real foods like vegetables fruit and lean protein rather than things that are packaged.
5. I needed a rest day.
A rest day here and a missed session there can add up.
I’m all for programmed rest and recovery, but make sure you’re sticking to your schedule. Failing to plan is planning to fail. But failing to stick to the plan can be just as bad.
If your body isn’t up to it one day that’s fine. Acknowledge it and regroup. But don’t let the day become a pattern and get into the cycle of: “I’ll start again Monday…”
For many people Monday never comes.
For some people there might be more than these 5 things holding them back. But for many getting these basics right will have a huge benefit.
Keep it simple. Keep it focused and you will get your body to where you want it to be.
As always. If you’d like some help reach out. It’s why we do what we do.
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