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5 Reasons you are Failing to get Results

Are you frustrated because your efforts at the gym are not paying off? You are not alone. Read this article to understand more about common mistakes and misconceptions that are preventing you from being where you want to be.


1. Your hormones are not balanced.

Whether it’s insulin resistance, oestrogen dominance, high cortisol, low testosterone or a thyroid issue, all of these hormone imbalances will create the biggest barriers to your fat loss efforts and therefore stand in the way of improvements to your body composition. The good thing is these can all be improved and in most cases ‘fixed’ via the correct diet, lifestyle modifications and effective exercise.



2. You lack structure and guidance.

It is very common for people to start a ‘health kick’ or weight loss plan without the proper guidance and structure. Understanding food and training and how they can work together is something most people don’t consider. Knowing what to eat, how much and when to eat it alongside an effective training routine designed specifically for your goals is key for success.

3. Your training method or intensity is wrong.

In order to achieve your goals you need to look at resistance training as opposed to steady state cardio. Despite what many still believe, cycling or jogging is not the most effective exercise for fat loss, training with weights in a superset or tri-set format will always yield quicker results. This is because it provokes a favourable metabolic and hormonal responses.


For optimal results training must be performed with the proper form and at the proper intensity. In my experience 90% of gym goers do not know how to effectively lift weights, once they learn how to they see dramatically different results.

4. You haven’t measured your progress.

You must have a clear start point and then continue to track your progress.  I find regular Skin Fold callipers, pictures and strength records are the most effective motivational tools to keep people on track.

Many people fall into the trap of just using weight on the scales, this is often deceiving and can be explained as follows:

  • The body is approximately 70% water
  • Hydration and fluid retention levels can fluctuate tremendously!
  • These fluctuations give misguiding results on the scales
  • Also muscle weighs 3 times more than fat and when eating adequate amounts of protein and training properly with weights, lean muscle is likely to go up initially
  • An increase in lean muscle will speed up fast loss and add healthy looking ‘tone’ to a persons physique, but it will also appear as a weight increase on the scales



5. You don’t have a clear goal.

Always start with a clear goal and an exact timeframe in mind. Whether it’s a wedding, holiday or a solid 12 week transformation. This will help you stay focused and keep you on track.  Body composition changes are hard work and can take their toll on you emotionally, having a goal creates an inner motivation to get you through the tough days.



As a body composition coach it is my job to get you the results you are after and ensure you overcome all these common barriers. Some of my success stories can be found here.

I offer a free 20 minute consultation to anyone interested in personal training, this time can be used to discuss your history and goals as well as what to expect from our sessions. More information on all my services can be found here.