By Dominic Munnelly BSc Sports Science
Drop belly fat fast!
Build muscle effortlessly
Get a six-pack in two weeks
Do you really think reading another article in a fitness magazine with titles like the ones above or watching yet another TV show that punishes obese people in to dropping weight is going to somehow magically motivate you to get into great shape?
Here I take a very different approach where I will show you the top five reasons why you failed to achieve your fitness and/or fat loss goals. The reasons I will outline are taken from the all the massively successful clients I work with week in week out as Ireland’s leading personal trainer.
- You tried out-training your diet AGAIN
I’m blue in the face saying this so here we go again - YOU CAN’T OUT-TRAIN A BAD DIET. It irrelevant that you decided to add in more cardio, do a weight training program, hit a TRX, kettlebell, yoga, pilates etc class. You're still out of shape because you haven't addressed your poor nutrition habits. Clients I work with that make exceptional gains focus on three things A) cut out the wheat and sugar B) improve food quality C) bring the right food with them everywhere they go
Forget about any major progress unless you lock this in first and stick with it consistently. If you've fallen off the wagon it's no big deal so refrain from looking for some other magic potion or quick fix and guess what, the info contained in the article below works and will continue to work 20years from now
- No one said it would be easy
You failed because you gave up, simples. Work didn't get in the way, you did. It wasn't lack of time it was down to the fact that you never gave time for your training and food preparation. Want to make lasting changes? Then please understand that those who are in great shape work harder, eat better and run with their heart and not their head when they get tired. It's time to suck it up buttercup and stop stumbling over your excuses.
On a side note, those that keep posting on bookface and twitter about how you can drop a dress size in a week or two, or put on muscle easily. They’re perpetuating what's fundamentally wrong with the fitness industry in the first place i.e. inviting a short term fix and not focusing on the bigger and long lasting change.
- You went back to doing lots of cardio
How did that work out for you? Did you stick to a properly designed program where you start by foam rolling, dynamic stretching, hit a weights circuit and/or a metcon and finish with some foam rolling and stretching/yoga? No, you decided that running/cycling/walking etc would be a better option and what happened? You ended up looking the same or if you did actually make some changes to your diet you look like a slightly smaller/slimmer version of yourself with the exact same lack of muscle tone.
You have to squat, lunge, do press ups, chin ups, core exercises, swing a kettlebell, sprint and have a little lie down on the ground because you did a great workout. If you're not doing these or have stopped doing them then please file your questions under F for I don't give a feck because you won't make ANY serious progress until you stick to a properly designed program.
- You listened to the nay Sayers
Those that make amazing progress in all areas of life ask for advice from respected experts with a track record of getting results and then go do it. They ignore the nay sayers i.e. the 'friends' that tell them they have lost 'too much weight' or think you’re getting more than a little obsessive about how you eat and the fact that you go train most days of the week instead of sitting on your butt watching mindless TV while eating the processed food that's advertised on said TV. Have the self-belief and more importantly the trust that what I'm asking you to do is going to be worth it and it will work as you stick to the plan and reap the rewards.
- You party like a rock star at the weekend
I'm all in favour of the hormesis theory which basically breaks down to - a little of something bad for you is good for you. Go have a few drinks, consume way too much coffee, stay out late and get up early, eat lots of chocolate etc. Many people can end up living quiet lives of moderation – don’t be that guy or gal. I say to hell with moderation and go crazy now and again. Have a story of adventure or fun to tell instead of being able to know what celeb just got divorced. Who cares, go create your own cool facebook/twitter status update rather than trying to live someone else’s life.
Ok so getting back to not being such a party animal. One of the main reasons you didn't make progress is because your diet and training was spot on Monday through Friday and then on the weekend you ate and drank like a mad eejit and thus blew all possible progress you fought so hard to attain during the week. So, go crazy now and again however, don't have a wild weekend and end up looking fat and out of shape come Monday. You need to work darn hard to put on excessive amounts of fat so it's not due to one weekend, it's because you’re doing this ALL THE TIME. Sort it out, get in great shape and you'll be able to have your wild weekend and still show off your abs come Monday.
We can all identify one or more of the above five reasons as to why you didn't get the results you were looking for. What you need to do now is ask yourself what you must do today and this week to make lasting and not fleeting change in your life?
Want more? Then have a read through my detailed article, which will show you everything you need to in your training and nutrition to look, feel and perform your very best
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Dominic Munnelly www.dominic.ie is a Dublin Based personal trainer with over 15 years experience working in the industry. His extensive website is one of the most popular fitness/nutrition sites in Ireland. He is also the co-owner of www.theperformanceandfitnessacademy.com which is Kildare's Leading training facility.