Updated: Nov 14, 2019
10 Reasons Why You Aren't Getting Results!
How frustrating is it when you feel as though you are putting a lot into your training and nutrition but your not seeing results!
To the uneducated eye it can be easy to miss some things that professionals in the industry with a sustainable focus can pick out at a glance.
We are going to share with you some of the common things we see initially in clients that are holding them back from reaching their goals.
1 - Self Sabotage
You start to see results, then your old conditioning creeps in and in some way stops you from maintaining these results and getting any further, things start to go backwards around week four and before you know it you are almost back to the same sticking point you always end up back at.
You eat well for 3-4 weeks, you see a noticeable change in your body and energy levels, you reward yourself with food for your efforts, you cannot get back on track.
The same goes for training, you start out 5 times a week but your unable to keep this up, come weeks 3-4 excuses start creeping in and before you know it you are struggling to get to the gym even 3 times a week.
The more you work on the relationship with yourself and growing your mindset, the more you will become aware of self sabotage creeping in.
There is an old saying that old ways wont open new doors, therefore a mindset that has served us this long must now be upgraded so that we can achieve results we've never been able to reach before.
2 - Fad Diets
Anything that is considered a diet will generally only work for a short period of time, we can rather look at nutrition from a point of view as - is it something you could maintain for the rest of your life ? If its not then it is considered a quick fix that will ultimately result in a rebound once stopped.
Start with eating more whole foods and less processed foods before anything else, keep it basic, once you've been able to do this for a considerable amount of time then look into the next step.
Focus on nutrition as nourishing your body and consider it a lifestyle.
3 - Massive Calorie Deficit
Calorie deficits have their place, massive calorie deficits for an extended period of time do not.
You body is incredibly smart, you may achieve some initial; results however over time your metabolic rate will drop creating a sluggish metabolism. Eventually you will start to loose muscle and gain body fat due to the amount of stress you are putting your body under.
A good place to start is to figure out your Basal Metabolic Rate and ensure you are at least eating above that.
4 - Too Restrictive
This goes back to dieting, if you are going from very poor nutrition choices to something very restrictive you are most likely not going to be able to sustain this.
Being too restrictive results in self sabotaging behaviours such as binge and emotional eating, over time you will find what works for you however this must be an approach that you can keep up 7 days a week.
5 - Too Much Cardio (Especially Steady State)
The body adjusts easily to steady state cardio such as running, or group fitness classes that follow a similar format of high reps low weight. If you are not finding exercise challenging then neither is your body.
We believe there is a place for HIIT training in your workout regime if your goals are to be conditioned or to drop a decent amount of body fat, however we prioritise resistance training above all other training methods.
Over doing the cardio just like with being in a massive calorie deficit, will cause stress on the body and in time will result in muscle wastage and body fat gain, which is not optimal for sustainability and metabolic health.
How do you desire to look physically or to perform? Is it like a marathon runner?
I'm not trying to put anyone down here however if we want to look or perform a certain way we can model this person to a certain degree. This also comes back to what training methods are best suited to your body type.
6 - Focusing On Weight loss e.g. scales
Do you weigh yourself often on the bathroom scales? What does this number actually mean?
If you are hung up on this number then your relationship with yourself may need some work, this number can fluctuate for most people around 2kgs from AM to PM, it does not tell us anything really.
There are better more healthier things we can be focusing on that can tell us a lot of great things about our progress.
- Increased lean muscle mass
- Decreased body fat
- Increased fitness levels
- Increased strength numbers
- Decreased CMs
- Decreased dress size
- Photo comparisons
These measures have a healthier focus and tell us a lot more than the number dropping on the scales.
7 - Winging Training
How do you measure your training progress if there is no structure? How do you know whether you are exercising each muscle in your body equally?
Just like anything in life, winging it isn't always the best approach, not only is it confusing it can also be unproductive to walk into the gym with no plan.
Structure to training is important.
8 - Winging Nutrition
Just like winging training doesn't work, its the same with nutrition at least until you figure out what works best for your body.
Again, you cant measure progress if you don't know what is working and what isn't.
We've noticed in our clients that when they initially track their food and follow more structured guidelines that they become more aware of what is and isn't working for them.
9 - Sweating the Small Stuff
When you sweat things like super specific diets you loose sight of whats important or what your actually trying to achieve, you may become too restrictive also which isn't a lifestyle approach.
If you are new to training and nutrition focus on the main things, like eating more whole foods and less processed foods, and training at least say 3 or 4 times a week, then tweak things from these as your progress starts to slow.
As you progress you can start to become more specific, but to begin with keep it super simple so that its not overwhelming.
10 - Stuck on What You’ve Always Done
The definition of insanity is - doing the same thing and expecting a different result. Often ego and being closed minded to receiving educated advice can hold us back from changing the approaches we have been using.
Letting go of our own ways of doing things can sometimes be challenging however it can also be really rewarding especially if your current way isn't helping you to achieve your goals.
10 Things To Focus On Instead:
1 - Educate yourself, but be careful where you source your information from,
2 - Figure out what approach works for you by trying one to two main things in isolation for 4 week blocks,
3 - Eat to nourish your body,
4 - Eat to perform, to get stronger and to build lean muscle mass,
5 - Eat mostly whole foods,
6 - Prep your meals, failing to prepare is preparing to fail
7 - Schedule and structure out your week,
8 - Work on your relationship with yourself, to minimise self sabotage,
9 - Think long term, could you do this for the rest of your life?,
10 - Do not overcomplicate things!
Hopefully this information will help you to reflect on what approach you are currently taking and identify the things that you can tweak.
Remember, start with one or two main things, change them and stick with them for a decent amount of time, then once you start to see results continue until you hit a plateau.
There is no point doing a complete overhaul in all areas, as that way you wont be able to tell what is truely working for you.
Let us know how you go!
If you have any questions please do not hesitate to contact us.
Thanks for reading,