It isn’t always as simple as eat less, workout lots! We all respond differently to exercise and nutrition. What works for one person may not work for another.
This is where grabbing cookie cutter programs from a magazine or online and using fad diets is not likely to work. At least not long term.
Essentially results vary depending on a few factors:
- How long have you been sedentary?
- How long have you been working out with the same program and eating the same foods?
- What is your current fitness level?
- Do you have any food intolerances?
- Did you you start a plan that is goal orientated?
I could go on and on. I can’t emphasize enough that a solid plan is crucial to your results. Meaning know your starting point, proper goal setting, workouts that match your current fitness level and movement patterns and most of all match your lifestyle.
Here are 5 reasons you may not be reaching your weight loss goals:
- IMPROPER GOAL SETTING: This is probably the most important step towards reaching your goals. First off, your biggest mistake is making weight loss your major goal. If you are doing other things right, weight loss is an outcome of those things. You didn’t gain weight from from good habits, quite the opposite. So if your goals are to lose weight, increase strength, improve flexibility and/or be a sexy beast, what things can you change in your life right now to get these things? Questions to ask yourself: When you start a program do you stick to it? If the answer is no than one of your first goals is creating consistency. Write down what your obstacles are to creating consistency and work on that. If you haven’t been working out at all then you should ask yourself why! This will vary from person to person but typical answers are lack of motivation, not knowing where to start, never had to workout until you got older etc. What I want you all to do is break down your goals and figure out what action steps you need to do to overcome obstacles and what action steps you need to do to get the weight loss, stronger and more flexible body! If you want help with goal setting contact me to chat more about it email@example.com
- GOING TOO HARD TOO SOON: What do you mean you ask?! I thought I had to go balls to the wall right out of the gate! This is a big NO!!!! Especially if you have been inactive for awhile or have never worked out before. I am a firm believer that you need to walk before you run. When starting any exercise program, progression is key! For many reasons but two major ones are to avoid injury and to allow your body to “accept” the change and demand you are putting on it. Once it gives you the OK, your body starts changing rapidly. This is why I train all my clients in phases. First phase preps your body for more intense and complex workouts. Everything has a start and an end. But you can’t get to the end without creating a story in between.
- NOT INCREASING INTENSITY: Now I know I just said not to start off like you are getting ready for the Olympics, but once you get through the prep phase YOU MUST INCREASE THE INTENSITY! Staying at the same rep range, set range, and weight range will keep you right where you are! Change your exercises as well. Not just adding weight but make the current exercises more challenging by changing how it is performed. Move in all planes of motion! To keep it simple forward, backward, side to side and rotation.
- THINKING WORKING OUT IS ENOUGH: Very common mistake. You can’t out train a bad diet! You may even start to drop weight at first but eventually your body will just start eating more and more because you aren’t providing it with the required nutrients to recover and make change. If your body isn’t getting whole foods, it will cause cravings, you will create fatigue, you will get weaker instead of stronger and you will lose your motivation to continue. You truly are what you eat! Now I am not saying that you need to become vegan, unless you really want to. I am not saying don’t enjoy life, just don’t enjoy garbage food everyday! You aren’t eating it because you need it. You eat it because you want it, you crave it. This is due to an internal imbalance. Treat yourself 2-3 times a week with small things. One of which a meal you enjoy. As long as 90% of the time you are making good choices, you will see change! Now keep in mind if you are eating 4-5 meals a day, 7 days a week, you can eat 2-3 things per week that aren’t considered “clean”. Definitely in moderation. For example having a cookie with your lunch. Not a big deal if it is one and you move on. Make sure the cookie is one of your favs and of good quality. You won’t want more if that is the case.
- NOT DOING THE SMALL THINGS: This last point is so simple but yet so crucial! Don’t go from eating potato chips every day to super strict eating. You are setting yourself up for failure. Do a 4 day food log. Write down EVERYTHING you eat and drink. Including little things you nibble on and sugar in your coffee. Also take note of how you are feeling through out the day. Did you get bloated? Are you hungry? Are you never hungry? Are you tired mid day? How are you sleeping? Take a good look at it! Write down a list of things you know for a fact you need to change. For example Drink too much soda. Drink to much coffee. Only eating twice a day. Not getting a lot of water in. I could go on but I won’t! Now choose two things you need to change and start with that your first week. So one could be drink 2 more glasses of water per day. Cut back from a soda a day to one every other day. The next week keep these and then change two other things. Week three go back to week one, go to 1 soda per week and add 2 more glasses of water per day. And so forth and so on. You don’t need to DIET you just need to make changes. This will also keep you sane and allow change without extremes.
Be aware of your obstacles, break down your goals, make better choices and embrace all the small changes along the way! Every accomplishment is a goal you have reached!