We’ve been told all of our lives that in order to accomplish something, we must set a goal. We learn this at a young age and most people are aware that if they want to achieve something, it’s going to take some work.
What trips us up is when we think we’re doing what we need to in order to reach said goals, and yet, we’re not getting there. Over time, we start looking around us and wondering if we are just not meant to be able to do this and give up. It’s frustrating, but when you take a look at the 7 factors below, you might see why you haven’t reached your goals. And maybe this will allow you to see the missing pieces in order to get there after all this time.
1. You’re eating too much and you don’t even know it
You aim to eat healthy foods 80% of the time, and yet you’re not seeing the body in the mirror that you’ve been told you’d see by doing this. So what gives? Healthy eating is probably the trickiest part of this game. Just simply eating healthy isn’t enough. And what is healthy anyways? A food can be deemed healthy, but in the wrong amounts, it can be just as detrimental to your physique as junk food. Portion sizes are actually MORE important than the types of foods you’re eating (although they are both essential for a healthy diet). Are you having BLT’s (bites, licks, tastes) throughout the day? Are you measuring a HEAPING cup of rice?
Our advice: An easy way to find out how you’re doing with this is to track your food for 2-3 days (yes, EVERYTHING). Then take a look at your caloric intake and see what you’re actually eating. You may be surprised.
2. You’re not eating ENOUGH (yes, really)
This is actually very common among women. Somewhere along the way, we were told that the less we ate, the better off we’d be. That couldn’t be further from the truth. In fact, if your body isn’t getting enough food, it starts to hold on to everything it can. Your metabolism slows down and your body becomes accustomed to eating a very small amount of calories each day. What makes this worse is that when your body DOES get more food, it stores it as fat since it doesn’t know when it will get more. It makes for an unhealthy metabolism (which can lead to metabolic disorders) and will also likely leave you feeling tired during the day and start affecting your workout intensity.
Our advice: Much like above, track what you’re eating for 2-3 days and then see how much you’re really eating. This situation can be a little bit more involved, so if you’ve found that you’re not eating enough, I suggest you seek out a dietician. If you’ve been under eating for some time, you’ll need to slowly increase your caloric intake over time and not overnight.
3. You’re not eating enough protein
This is most definitely the most common issue we see in most new clients’ diets. We get it, protein isn’t as palatable as carbs or fats (i’ll take bacon and bread over chicken breast any day!). With that said, there are plenty of ways to increase your protein intake without feeling like a bodybuilder who eats chicken and broccoli all day. Some of our favorite protein sources include greek yogurt, egg whites, chicken, turkey, lean beef, white fish, shrimp, protein powder, edamame, and more.
Our advice: Try to add a protein source into each of your meals throughout the day. For example, if you normally eat a salad for lunch, add in some chicken. If you eat oatmeal for breakfast, you can mix in some egg whites while they’re cooking. (They make your oats fluffier and you won’t even taste them.) Greek yogurt with fruit is an EXCELLENT afternoon snack. The options are endless! You can definitely ask any of our personal trainers for more tips and tricks to sneak in extra protein.
4. Your goals aren’t defined
Simply saying you want to lose weight or get a six pack is not good enough. In order to set a goal that is achievable, there needs to be parameters. Imagine trying to keep a budget without knowing what your budget was? It is much that way with your fitness goals. In order for them to have any merit, they must be defined.
Our advice: Think about why you want to achieve your goal and then decide what is doable with your current lifestyle. If you need to lose 100lbs, saying you’re going to lose it in 3 months isn’t realistic. Our strategy sessions are designed to help you not only figure out what your goal should be, but also the best way to go about reaching that goal. These strategy sessions are FREE but fill up quickly, so if you’re interested in doing this, I suggest reaching out sooner than later.
5. You’re not consistent
It’s great that you ate really healthy and worked out 5 days last week. But if you have been eating out a lot this week and have only gotten to the gym twice, you’re not going to reach your goals very quickly. Don’t get us wrong, life gets in the way sometimes and that’s okay. But if you’re serious about reaching your goals, being consistent is probably the most important piece of the puzzle. Extremes almost never work. Being perfect for a week and then being completely off your game the next is a recipe for disaster.
Our advice: Aim to find that balance that allows you to stay consistent with your plan. Don’t aim to be perfect, and conversely, don’t let yourself totally off the hook either. Over time, a balanced and sustainable approach will help you reach your goals faster and you’ll feel great while doing it, as opposed to dealing with the high and low swings of extremism.
6. You train too much
This isn’t as common as some of the other problems, but it is important enough to be addressed. We see this a lot with former athletes who are used to the “go hard or go home” mentality. While training hard isn’t inherently a bad thing, training hard too often can be. Your body starts to fight back when it doesn’t get the recovery it needs, and getting ample sleep, nutrition, and time to recover is just as, if not MORE important than the actual workout.
Our advice: Pay attention to your body. If you’re feeling lethargic, hungry all the time, loss of appetite, trouble sleeping, or an increased resting heart rate, you may need to look at what you’re doing. If the weights you’re using in the gym start to go down over time, it’s time to take a break. If you think you might be overtraining, but you’re not sure, talk to one of our personal trainers OR chat with your doctor to see if this might be the culprit.
7. Your HEAD is holding you back
I’d argue that this is the #1 reason people don’t reach their goals. Maybe you’ve failed many times and have decided that you just CAN’T do it. Or it could be that you’ve decided you’re not strong enough to reach your goal. The mind is the most powerful computer on the planet. If you don’t believe you can do something, odds are you won’t. If you DO believe you can do it, it’s almost impossible to stop it from happening. But how do you get from being a non-believer to a believer?
Our advice: Just do. If your mindset isn’t in a great place, it’s best to just keep your head down and go through the motions. What happens from there? You start seeing results and you actually START believing in yourself. It sounds a little crazy, but studies on athletes have shown that your mental state towards training has a great affect on whether or not you achieve your goals. If you need help going through the motions, we’re just a phone call away: 310-264-9800