More than 80% of people are unhappy with how they look in the mirror.
That means that just 2 out of 10 people are actually satisfied with their appearance. That’s a pretty low figure if you ask me. I can relate to the 80% for sure.
One reason I’m so passionate about exercise and health is because I used to be pretty overweight as a kid.
Not just a little bit chubby, but fat.
Don’t believe me? Here’s a picture from a family vacation to the beach when I was 12:
My face says it all. In all seriousness though, I show you this for several reasons:
- So you can understand that I was never the skinny kid growing up.
- To see that I’m a real person too, not just someone on the internet that writes some motivational crap about getting into better shape.
- To help you (Seriously. That’s why I love doing this stuff. It’s super cool to help other people accomplish their goals.)
- So you can have a good laugh (don’t worry, just make it quick).
My hope is that this article can help you avoid these pitfalls so you can you make the best progress possible.
Excuses…and More Excuses
Look. I understand everyone isn’t as passionate or interested in lifting, dieting, and exercise as I am. But let’s all stop with the excuses.
“My genetics are crappy.”
“I don’t have time to workout.”
“Eating healthy is too hard.”
Call it tough love or whatever you want, but a ton of people need to hear this. We all make excuses to get out of doing something we don’t want to do from time to time.
But the truth is, if you care about your health, you’ll set the excuses aside and get to work.
Even if you don’t care what you look like (which I doubt is the case), dropping body fat and losing some inches around the midsection will improve your health.
It’s really all a mindset shift.
You’ve got to decide to value yourself enough to care about the shape you’re in.
Do you want to know the number one thing holding people back from getting into better shape?
It’s time to hold yourself accountable for the outcomes of your physical health and wellbeing. For a comprehensive guide to losing body fat, be sure to check out my free ebook, 10 Commandments of Fat Loss HERE.
You Say You Want X, Y and Z, But Do You Really?
I hear it all the time from friends, family, and people I interact with. They say they want to lose weight. They say they want to fit into smaller jeans. They say they want abs. They say they want all kinds of things.
But yet their actions are the complete opposite of what they’re saying they “want.”
It’s very important to match your actions with your desires. If you want to lose weight, you shouldn’t be swinging by the drive thru after work everyday.
If you say you want to wear your old jeans that are several sizes smaller but yet you’re eating more calories than you need, you aren’t going to fair too well.
Most people want the same thing: to look good.
The difference in those who reach their goals and those who don’t comes down to one thing: taking action.
My online coaching client Nita is the epitome of someone who takes action. We’ve been working together for a couple years now, and she’s about to crack the 30 pound weight loss mark.
Big changes can and will happen if you put some action behind your “wants.”
Those are the people who succeed. They make it clear what they want to accomplish and then go after it.
So, make sure your actions are in line with what you say you want. Otherwise, you’ll just end up spinning your wheels.
You Don’t Take Advantage of Lifting
To lose weight you don’t even have to exercise. Pretty crazy right?
It’s true, you don’t need exercise to lose weight. You only need to be in a caloric deficit. This means you eat fewer calories than you burn.
The problem with neglecting exercise is that you won’t be burning very many calories, which means you won’t get to eat a whole lot.
You’ll also lose muscle mass with your weight loss if lifting isn’t in the cards. I don’t recommend doing it this way.
Add some weights
The simplest solution is to add exercise. My suggestion is through lifting weights or resistance training.
Lifting weights helps to build muscle, improve bone density, and increase the amount of calories you burn at rest.
Basically if you carry more muscle mass, you burn more calories at rest! Pretty cool if you ask me.
Your Nutrition Sucks
Without sounding too harsh.
Actually, no, I think it needs to be said.
Many people are simply out of shape because their idea of nutrition is abysmal. Like, downright bad.
Cut back on the junk food and opt for more nutrient dense foods. Pay attention to the calories you’re consuming. Are you consuming more calories than you burn?
Well, if you aren’t losing weight, or you’re stuck in the same shape you’ve been for a while, then it’s time to shake things up a bit.
My online coaching client Scott has absolutely revamped his training and nutrition approach. Throughout the coaching process thus far, Scott has learned how to fuel his body properly for tough workouts, and how to balance his calories. It’s been a game changer for him.
Although his primary goal was to lose body fat, he’s also gained strength as well using progressive overload and hypertrophy training. And he’s been consistent during his diet.
People don’t gain weight over night. It’s a culmination of poor habits and increased calories for extended periods of time. If you aren’t quite sure how to count the calories you’re eating, then check out this handy guide I wrote.
Losing body fat comes down to calorie expenditure first and foremost. So make sure that before anything else, you are eating the appropriate number of calories for your specific goals.
It’s Not Always Comfortable
Many people fail in their attempts to get into better shape because they’re simply too afraid of a little discomfort.
Sure, eating an entire pizza is comforting, but it’s not helping you reach your goals.
My advice is to be willing to make some sacrifices along the way and to understand that being uncomfortable is part of the process.
Too many people think all this stuff should just happen. But that’s not how it works.
You don’t just wake up one day and have an extra million dollars in your bank account do you?
Well, achieving a physique you desire, or improving your health doesn’t just get handed to you. You’ve got to work for them.
I think what bothers me the most is that people just accept how they are even if they aren’t happy. They’re too scared to try something new. Or put real work in to achieve something.
Believe me, I wish it were possible to just snap my fingers and have the exact body I wanted. And to be in perfect health. But that’s not the real world.
The fact is, people are lazy and afraid to get comfortable being uncomfortable.
Are you ready to work hard for what you really want?