So i have to confess there is a litle bit of plagiarism here, i read an article recently that expressed the way i feel about success and failure in relation to fitness and fatloss.
These 6 reasons I litterally experience on a day to day basis, however often i have been too kind or too soft to say “listen fella stop making excuses and take responsibility” however that’s what it takes.
1. The biggest reason - TAKE RESPONSIBILITY
Usually within the first thirty seconds of my free consultation with a potential client i have heard a number of reasons (excuses) why they are the way they are. Often blaming the situation or blaming other people, its all in their language: my partner does the food, my friends are having issues so i had to talk to them for hours, my work colleagues brought cakes and biscuits to work and I was trying to fit in so I ate them.
Your weight is only your responsibility, if you try and blame someone or something else you will never ever succeed because when it gets tough and it will, it will be every easy for you to quit as your habbit and belief is one of blaming others for your issues. You will give in and blame it on someone, something else, including the trainer to make yourself feel better and remove ownership of your failure.
- If you blame others for your size, health you WILL NOT succeed.
- if you accept responsibility YOU WILL succeed.
2. OVER LIVING - treating yourself too often
Years ago I was taught you can’t overtrain you just over live, there is a little truth in that. Lots of my clients tell me how skint (lack of money) they are and that affording the PT is a real stretch and then over the next few weeks i notice all the facebook updates at Nandos, Cinema, TGIs, Harvester, Wetherspoons or at home with a bottle of wine and a chinese.
Even the benefit classes seem to be able to eat take aways twice weekly and hit a restaurant once or twice a week.
You are having treats far far too often, in fact most now don’t even treat a treat as a treat, wow i have used treat a lot in that sentence. Years ago we would have ice cream and cake at a birthday party and would eat out once a month or at best once a week, even a take away was a treat.
Because of our wealth and laziness we eat all of the crap far too often, relating back to one of my older blogs: Sumo wrestlers technique for getting massive is by eating out often including deserts, alcohol and avoiding breakfast. Coincidently this is how a lot of people in UK eat and live and then wonder why they have 40% bodyfat or higher?
Treats far too often, if you are fit then you can live by the 5:2 rule or similar, 5 great healthy days and 2 where you have the odd treat.
If you are over weight do you think having treats and treat days will help you become healthy? NOT A HOPE IN HELL
3. SHORT TERM THINKING
I have personally run a number of health and weight loss challenge/programs with varying success for the client. All of them involved training, nutrition and goal setting however some individuals, especially females think of exercise as a short term fix.
- The little black dress challenge - lose weight for xmas parties
- Bikini Challenge - lose weight for your holidays
- New year new you - lose the weight you put on over the holidays
As soon as someone starts a regime all you hear is i cant wait until the end to have a pizza, beer, night out etc and this is where the issue lays. Short term challenges can’t really work, yes they can kickstart a regime and change a habit but more often than not the individual is just waiting to get back on the dominos and beer. The same reason that diets don’t work - its all a short term fix.
You need to have a constant plan with measurable goals, with the odd treat if needed and it cant be something that is going to finish or end. If the plan is going to end then you are already knackered and the fat is planning to get back on.
Succesful healthy people eat healthily and enjoy exercise so they do it, the byproduct is being in great shape and feeling amazing. LONG TERM AND CONSTANT
4. EXPECTATION MANAGEMENT
As an exercise professional I will meet a client and they tell me what they must achieve by a certain time frame (often the next holiday) it is usually losing a lot more than the recommended 2lb a week. They have seen on the internet all of these amazing claims by the cranks who pedal Juice plus (a juice diet missing dietry fibre and reduced micronutrients) and other miracle weight loss bullets that you can lose a stone in a week and such like.
Any plan that loses loads of weight in a week will definitely reduce your metabolic rate with muscle loss, unbalance your bodies hormone levels and will inevitably ensure you gain more weight after due to the afore mentioned reasons.
It isn’t a quick process - think of all of the reasons and the amount of time it took to put the weight onto you, now surely it will take a similar length of time and process to put you back. Your body is complex and the factors for everyone are different.
types of food
missing meals - starvation response
eating too late
macro nutrient percentages
micro nutrient levels
roughage and fibre
“and finaly exercise”
So just by eating some weight loss fruit pills and drinking a milk shake for two weeks its
“GOING TO LEAVE YOU IN A WORSE POSITION THAN BEFORE”
Get fat in four years get fit in four years - probably the safest way
5. YOU CAN’T MAKE A SACRIFICE
Life can be tough there are a lot of barriers in the way, work can be tough, it’s hard getting out of bed, chocolate is nice, beer and wine does seem tasty and relaxing. However if you want to be healthy and would like to feel better or look in great shape then you NEED to make certain sacrifices. A recent PT client of mine who unsurprisingly never achieved her goal or finished her training with me was always checking in at certain restaurants and getting bladdered at weekends ( nil sacrifice nil results).
I am an ex soldier (serving 20 years) and love a beer and curry however i understand to keep my physique and health i must sacrifice certain food and alcohol especially during the week. I have a night at the weekend, sometimes two where i totally let my hair down.
If you are carrying to much weight these are some of the sacrifices you should take in order to help you achieve results:
- Exercise at least 3 or 4 times a week, be more active you might have to get up early to do some exercise, so what put your lip back in and do it.
- Change your eating habits, maybe one cheat day or even none until you see results.
- Eat out less
- Watch less TV and get out moving more
Basically it’s going to be tough lets do it and stop making excuses and stop treating yourself every day.
6. YOUR ATTITUDE STINKS
Looking at the people i have met who havent achieved any results or reduced results, the one thing they all share is a terrible attitude. Nasty, blame everyone else, think it’s a joke,
2 stories about this
An overweight individual pulled out of a training regime explaining that they were not spending enough time with their family, fair enough? well the question is either spend time with the family now but spend less in the future when they are in hospital with ill health or shortened life span. Look back at point 1, take responsibility and don’t blame the family.
Another individual was provided with 10 weeks of free personal training as a local incentive, now some people really need this help. However this individual complained every session, thought it was funny that he/she was secretly eating take aways and spent the ten weeks waiting for the end of training social event. This individual displays all of these six reasons and clearly even now is still over weight and not happy.
He/she was provided with over 30 hours of training, nutrition plans and goal setting and told other people that he/she was doing me a favour, clearly a terrible attitude.
- You are lazy
- stop blaming the world
- You can’t make sacrifices
- You are not unlucky
- It’s not harder for you
- You have got the time
- it’s not too hard