I’m going to hazard a guess, that unless you’ve previously worked with me, you’re doing three things right now that are almost guaranteed to prevent you from reaching your goals.
1. You’ve cut your calories too much. You’ve logged on to My Fitness Pal or Noom and selected that you want to lose 2-3lbs a week. That’ll get you to your goal in no time, after all, right?!
Wrong!
One of the biggest mistakes people make when they decide to shift some weight, is to drastically reduce their calories, because they think that's how to lose weight quickly. But it doesn’t work, because it’s not sustainable. You become a cranky old bag and then end up raiding the biscuit barrel before even the first week is up.
And if you do make it to the end of week two, your teddies go flying out of the bathroom when you see you haven't dropped as much that week as you did in the first week so... "What the hell's the point!? It's not working!!!! I'm starving, so I'm having a WHOLE pizza tonight!" That's because those initial 4lbs you dropped were just water, because you cut your carbs. Sorry, not sorry.
Not only that, but you’re losing lean muscle mass because you’re not eating enough protein, and are completely neglecting the weight training required to offset said lean muscle mass loss and get you the “toned” body you’re trying to achieve.
2. You’re focusing on cardio, believing that HIIT and/or running are the best way to lose weight fast, because if you’re not blowing out of your backside and half dead by the end of a session, then you’re not putting enough effort in to achieve your goals. 100% incorrect!
If you enjoy cardio and high intensity workouts, then go ahead (although I’d strongly advise against running and leaping around if you’re carrying more than just a few extra pounds of weight, for the sake of your old knees). But it's certainly not the best way to skin this cat.
Cardio is indeed crucial for cardiovascular health, so you should definitely be doing some. But if you’re not a fan, choosing cardio as your exercise of choice, is the worst move ever. You’ll hate every minute of it and be filled with dread each time you spot your trainers.
Therefore your chances of sticking to it are zero.
Plus, it's never going to get you the toned body you want; you need the weights for that.
Find something you enjoy doing.
3. You’re going hell for leather, from no exercise at all, to 4 or 5 sessions a week. This is also destined for disaster. If you don’t knacker your knees by subjecting them to the aforementioned absolute pounding on the treadmill, you’ll knacker your self-belief when, in the second week, you’re lucky if you can put your socks on, let alone make it to the gym.
Start and build up. Just one or two sessions a week is more than you were doing, so is progress. Then, once your body is accustomed again to exercise, and you're consistently making it to the gym, add in a session or two more. That way you're less likely to injure yourself, burn out, or put yourself off exercise for life.
If you’re doing any of the above, my advice to you right now is to stop and ease off a smidge.
Pop yourself into a small deficit, start with one or two training sessions per week, and focus on resistance training as opposed to cardio – but of course, feel free to whack some cardio in on top if that floats your boat.
It’s as simple as that!
They key is about making all of it sustainable, so that you can do it without too much effort or dread. That way you're much more likely to stick to it for as long as it's going to take to get you to your goal/s, whatever they may be.
If you decide to come and work with me, we'll have a chat about your dieting history, your work and family commitments, what you enjoy and don't enjoy, how much time you have available to focus on your nutrition and exercise, and work closely together to make sure things are just right for you; so that you enjoy the journey you're on, as opposed to dreading each gym session and constantly hungry.
In the next few days, I’ll bring you the three main things you SHOULD be doing right now, to set you up for success this time 😉
But if you're ready for someone to map things out for you right now, so you get to your goal as quickly and with the least amount of effort as possible, then hit the button and book in for a no obligation consultation call.
Results are guaranteed, so you have nothing to lose... except that weight you want to shift.
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