1. You aren't being consistent.
If you only exercise sporadically and eat healthy once in awhile, don't kid yourself into thinking that is enough. Unless you are born with great genes, you will need to put in consistent time and effort towards your goals. That means a few resistance workouts per week and of course some extra cardio!
2. You're building muscle.
Remember that weight and fat are two different things. If you are approaching the scale and basing the number on total fat loss, you will be discouraged. As you workout more, and increase your muscle mass, you will also be increasing overall weight, as muscle is heavier than fat. It is so much heavier but only takes up 1/4 of the space. You could therefore weigh the same, but appear much smaller. Also remember, the more muscle you have, the more potential you have to burn fat, leading to accelerated results.
3. You are not being as strict as you think.
Sometimes our body tricks us into thinking that we are going above and beyond, and then justifies breaking our regime for a few days of rest, or eating something we know we haven't totally earned. It is very important to of course allow for rest, and the occasional indulgence, but only when truly earned. If you always take days off from exercise, and cheat on your meals, you will never see the results you want. Your body remembers even if you don't.
4. You don't have variety in your workout routine.
Your body is a machine, and a smart one at that. If you only do the same thing over and over, it learns, and develops muscle memory for the movements. Over time, your body will adapt, and no longer be challenged. It is important to constantly switch things up, to confuse your muscles, and keep them guessing. This means stretching, resistance workouts and cardio. NOT just one or the other.
5. You did a juice cleanse.
Studies have shown that doing a juice cleanse is not the answer to sustained weight loss. While in the beginning you will see pounds melt away, you are losing mostly water and carb weight, that will return, and you are also putting your body into a state of aggressive shock. It is best to avoid "quick fixes" and stick to a method that is consistent eating and exercise.
6. Your breakfast doesn't exist.
Not eating breakfast almost guarantees that you will make up for the missed calories later on in the day, or that you will not consume the necessary calories you need to power through your day efficiently. This can actually have an adverse affect on your metabolism, slowing it down, and potentially adding to weight gain. Instead of skipping breakfast, try to add something filled with protein first thing, like an egg on avocado, and toast, or a protein filled smoothie.
7. Your only focus is cardio.
By only using cardio as your workout, you are not setting your body up for success. You need stronger muscles to help increase your fat burning potential, and amp up the number of calories you burn each day. Start to incorporate weight training in order to get a nice toned, and lean body.
8. You aren't using enough weight or any at all.
Using heavier weights with fewer reps (10-15) is better than lighter with more reps (20+) when you are trying to build up muscle and tone. It is important to challenge your muscles constantly, yet safely, in order to continue building lean muscle that will burn away fat! Stick with 10-15 reps and make sure its challenging!
9. You aren't eating a protein filled pre-workout meal.
Studies have shown having a small snack before a workout that is protein based, can improve performance and burn more calories throughout your session and for the rest of the day! Try incorporating this today!
10. You always workout alone.
People who join fitness groups are proven to be more successful at their fitness goals. Why? Because you are being held accountable by another person. Also, it's more fun! Find a buddy to hit the gym with, or even just for a jog.
11. You stress out about the number on the scale.
Learn to understand weight is more than just a number! The more you fixate on a number you want to be at, the more daunting it may become. Especially as you are adding muscle, you may gain some weight as muscle is heavier than fat. It is also important to manage anxiety levels, and use stress management to help promote additional weight loss!
12. You still drink diet soda.
Studies have shown that people who drink diet drinks, end up consuming just as many daily calories as people who incorporate sugar in their diet. Many of the chemicals found in diet drinks can also be responsible for bloating, and even weight gain. It is best to avoid them altogether, and stick to things like seltzer water or home made sweet drinks such as herbal iced tea or fruit infused water.
13. You eliminated carbs from your diet.
This can actually lead to fat gain over time, plus you will have much less energy for your workouts! Your body needs carbohydrates in order to fuel it throughout the day. It is important though, to eat carbs that your body can easily use! Things like whole grain bread, brown rice, and quinoa are great options. Eat in moderation of course!
Kayla Itsines is an international Certified Personal Trainer and the Founder of The Bikini Body Training Company.
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