Putting in the work but feeling like you're not getting the results you seek? Although every client is different, from body composition to lifestyle factors, we certainly notice patterns that may be preventing you from achieving your goals.
In this blog, I'll break down the top 10 reasons you’re not seeing the results you desire – as well as sharing advice on overcoming these common obstacles!
1. Not giving it time
It would be amazing if applying principles of adequate nutrition and exercise programming could transform our physiques instantly – or within a couple of weeks, at most. However, in most cases, this is not a realistic expectation!
So, if you’ve just started a program with BBR, have been hitting the gym 6 days a week and following your macros only to see minimal changes in the mirror – please know this is completely normal! Visible progress takes time, and the timeframe is completely different for everyone.
To avoid disappointment, just keep at it and focus for changes other than in your appearance, being that increased energy levels, elevated mood or better sleep patterns. The rest will come, as numerous successful BBR journeys have proven so far!
Here’s what our ambassador Thamar achieved in just over a year of hard work and determination!
2. Not taking time to set goals
Goal setting is extremely important for success – so take time to set your expectations and goals right from the start! After all, if you don’t have a goal in mind, how do you truly know what you’re working towards, or measure your success?
By setting specific, attainable goals, you are much more likely to be satisfied with your results as opposed to just winging it.
3. Setting unrealistic expectations
Speaking of goal setting, if certain lifestyle changes are completely new to you, it’s best to start with smaller short-term goals and align them with the bigger picture further down the road. If your goals and expectations are too ambitious for the effort you are ready to put in, you are very likely to experience disappointment and quit. In contrast, when those align, true magic happens!
In other words, don’t promise yourself something you know you can’t conceivably achieve over the next few weeks.
4. Committing to unsustainable strategies
When you’re just starting out, and motivation is through the roof, it’s easy to overcommit – being that imposing excessive restrictions on your diet, attempting to do 20,000 steps daily when normally averaging 3,000, or otherwise drastically changing your lifestyle. However, before trying to incorporate a new strategy, ask yourself – can you truly see yourself doing this for the rest of your life?
At BBR, we believe in sustainable approaches that can transform your lifestyle long-term. I truly want you to embrace health and fitness as much as I have, not just do a Challenge and revert right back to old habits!
The best thing is how ultimately simple the road to this is. All you need is:
- Training for 30-75 mins on most days
- Following a balanced nutrition plan
- Implementing any changes gradually (e.g. reverse dieting instead of constantly jumping from one fad diet to another)
We all have busy lives, and for very few people fitness is the main occupation. I want your health journey to help you thrive and enhance other areas of your life, not consume all your mental and physical energy. Do YOUR best – that’s all that matters!
Even the smallest changes can have huge impact if implemented consistently – here are some examples:
5. Following Extreme Diets
There are so many trends in nutrition that it’s hard to keep up. However, there is one approach that has been consistently proven to work – that is, a varied, nutritious diet based around foods from all core food groups!
Yet, I see so many girls trying “magic” solutions, from cutting carbs to eliminating entire food groups without any relevant medical diagnosis. After imposing many restrictions, cravings and binges are almost inevitable – and can certainly have massive negative effects on one’s progress.
At BBR, we don't promote cutting any food groups. Instead, we recommend meal guides with goal-appropriate amounts of carbs, fats, and proteins derived from a variety of nutritious foods! Maintaining – and enjoying! - a balanced nutrition plan is something my clients tend to embrace very quickly, upon discovering how many options and possibilities this approach brings!
My biggest mantra when it comes to health and fitness is that it’s a long-term lifestyle change, not a quick fix.
6. Not taking the time to learn the basics of nutrition
Nutrition tends to be much more challenging for many people to embrace compared to working out! After all, a workout is generally 75 minutes or less of your day, whereas nutrition must be considered constantly.
However, learning the basics of nutrition is crucial if you’re serious about making progress!
There are many ways to approach this, but I find that by tracking your foods and learning about their macronutrient content can be a real eye-opener when it comes to portion control, making the most nutritious choices, and fuelling your body for achieving your goals. If you don’t track – at least initially! – you’ll have no idea whether you’re under- or overeating, which can make or break your results.
I provide my girls with specific macros + meals to reach their nutritional targets. After following a detailed meal guide for some time, my clients eventually start planning their own meals using the allocated macros, or even eating intuitively based on what they’ve learned about their bodies.
Remember: hitting nutrition goals each day is the best way to change your body composition – so it really pays off to understand it better!
7. Avoiding resistance training
You guessed it; I love lifting! So do my girls!
Compared to the stereotypes of the past, we've come a long way, with so many females now being open-minded about weight training and challenging the notion that it makes us look “bulky” or “too masculine”. This is not to say that the said stereotypes ceased existing. However, I personally would never look back to my “cardio bunny” days, as lifting is what ultimately helped me create a toned, feminine shape I’ve always desired.
There are numerous benefits of weightlifting, such as:
- INCREASED METABOLISM - As you increase your lean muscle mass, your metabolism also increases...and the more muscle your body has, the more calories you burn!
- BALANCED PHYSIQUE - The myth that weights will make females bulky is well and truly gone – instead, resistance training helps shape the physique of your dreams.
- AMAZING STRENGTH! Nothing feels as good as feeling fit and strong in the gym!
I LOVE watching my girls embrace lifting as an integral part of their training and consequently transforming their physiques completely.
8. Bad form when exercising
I can’t stress enough how important it is to focus on form and mind-muscle connection when performing an exercise! No matter how much weight you’re moving, if you’re not doing it correctly, your best case scenario is not hitting the right muscles…and you could also injure yourself if something goes seriously wrong!
Now, this is not to say that challenging yourself with your weight selection isn’t important. I see way too many people “going through the motions” instead of actually working out.
However, if you’re struggling to complete your reps with proper form – by all means drop the weight and focus on mind-muscle connection! Quality always wins over quantity – poor form almost always equals poor results.
We have added so many features in the BBR app to help you exercise correctly – from follow-along circuits and video demonstrations to an extensive library of exercise tutorials, breaking down common mistakes and providing tips on perfecting your form. Use those to your advantage – and give every session your 100%!
9. Imitating someone else's routine
We are all different! We have different goals, different bodies, different lifestyles and our bodies all respond differently to change. If you've been copying what you see someone else doing, it might be time to re-evaluate. Constantly comparing yourself to others is a shortcut to a negative relationship with fitness!
While it's good to take inspiration and ideas from others, you should always follow a training and nutrition plan that is specific to YOU and YOUR goals.
At BBR, we customise the Challenges as much as possible to suit your goals – however, even then you may need to adjust as necessary, such as fitting a delicious dinner with friends into your macros or modifying a certain exercise because of an old injury.
You should never be following anything blindly, as each program is an amazing opportunity to learn what your body responds to the best and implementing these changes. I’m always here to guide you, so don’t be afraid to experiment!
Last but not least, the biggest progress killer of all!
Undoubtedly, consistency is the MOST important element to any fitness journey. To truly succeed, you must embrace the long-term nature of your lifestyle changes! While it's possible to make some amazing progress in a matter of weeks, a “quick fix” mentality will inevitably throw you off track when the allocated Challenge time is over. Therefore, it’s extremely important to learn to love the process and appreciate every step of the way – while consistently following your chosen path!
One bad meal won't ruin your progress, just like one good meal won't change the way you look. It's all about taking small, positive actions every day! I personally have one cheat meal per week (1/28 meals). This means I'm adhering to my diet 96% of the time! If having a small treat once a week allows you to follow your meal guide for all your other meals that week, then you are winning! Aim to make progress day-by-day and week-by-week!
I truly hope that if you’re someone who’s been feeling stuck lately, this blog helped you find the answers and identify areas for improvement. We live and we learn – don’t be afraid to embrace your mistakes and grow from them!
Each BBR challenge contains all the tools you ultimately need to succeed, from detailed meal and exercise guide to accountability features and mindset tips. Implementing these tools has changed my life – and I promise yours will change too if you consistently keep doing your best each day!