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If you don’t want to hear the cold, hard truth about fitness and nutrition, I suggest you skip this blog. I’m not trying to hurt your feelings. I just want to tell you the truth before you waste your time trying to find the easy way out when there is no easy way out.
Consistency is more important than perfection
Don’t quit because of one bad day. The body thrives off of consistency. 85% all the time is better than switching between 0% and 100% every couple weeks. A lot of us have the “all or nothing” mindset, especially when it comes to fitness and nutrition which usually leads to people going really hard on their goals for a couple weeks and then giving up because they set unrealistic expectations for themselves. It can be frustrating to not see results right away, but small, consistent actions over a period of time is when you will start to get results.
Results take time
This one goes with the truth about consistency above. Things don’t just happen in a day or a week or a month. Take weight loss for example: you didn’t gain the weight in a week so why do you think you can lose it in a week in a healthy and sustainable way?
Sleep, recovery, and rest are crucial in reaching your fitness goals
If your body does not have enough time to recover, it won’t be able to use its energy toward muscle repair and growth. Muscles don’t grow during a workout, they grow during rest and recovery. When you don’t give your body time to rest, you are hindering progress. It may not be in your best interest to intensely workout every day of the week. Rest days are just as important as training days.
The fitness influencers that tell you how to “lose stubborn belly fat with this 10 min ab workout” did not lose belly fat or get abs by doing that workout
I will say it over and over again. Resistance training is how you gain muscle and a calorie deficit is how you lose fat. There is no quick 10 minute fix. You have to put in the work consistently over a period of time to get the results.
You cannot make decisions based on your motivation
You have to do the work on the days you don’t want to if you want to see results. Life is always going to be hard and there is always something that could get in the way. Plan ahead and carve out space in your schedule for workouts and do them even when you don’t really feel like it. You go to work when you don't feel like it. You do laundry even when you don't feel like it. Treat your workouts like just another thing in your schedule that you have to get done.
You are not burning as many calories as you think you are
Your phone, smartwatch, smart ring, or cardio machine does not accurately measure how many calories you are burning in a workout. These devices way over estimate what is burned in one session. Work out because it makes you feel good or because you want to get stronger or faster or whatever your goal is. Don’t workout to burn off the cookie you ate because there is no way to accurately tell how much you burn in a workout and it will set you up for a poor relationship with food and exercise.
Exercise alone won’t get you to your goals, you have to fix your nutrition
You can't outtrain a bad diet. Nutrition plays a crucial part in any goal, whether it's weight loss, muscle gain, or performance based. If your nutrition isn’t at least 80% on point, it will be hard to see significant progress.
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