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I know what it feels like to get frustrated not seeing my body change. In my early 20’s I played the guessing game and I paid for it big time. What I have learnt especially over the last 3-4 years is just how important attention to detail is in this game. If you’re struggling to shred fat, lose weight and build lean muscle then chances are your doing 1 of the below 10 things:

  1. OVER EATING. This is a big one,. For years I never weighed my food. I vividly remember just adding “scoops” of rice to my Tupperware containers and hoping for the best. Man what was I thinking? In order to track your calories and take this game seriously you MUST be weighing and tracking your food.
  2. NOT FOLLOWING A WORKOUT PROGRAM. This is another huge mistake I made. For years I would simply “wing” my workouts. I would walk into a gym and say I’m training :”ARMS” and just hope for the best. Don’t get me wrong it’s great you’re training if you too do this but if you’re truly serious about getting results you need to be following a structured training program to GUARANTEE your body is changing.
  3. PROGRESSIVE OVERLOAD. If you’ve been following me for a while you will have heard me preach about progressive overload many times now. Progressive overload is the KING when it comes to changing body composition. Increase the load the muscle is under over time and your body WILL change. I personally guarantee it.
  4. NUTRITION. Not one single person on earth has changed their body without altering their nutrition in some way. It really is everything. It doesn’t matter if your bulking or shredding it all comes down to what goes in your mouth, Educate yourself about what and how much food your body needs then stay consistent.
  5. REST! This is something I was really poor at and to be honest am still a little bad at. I hate resting from the gym. If I could train everyday I would I am not trying to be a hero I am just being honest. Our body needs to rest though. Our body needs to recover from the grueling workouts each week in order to grow and get better. My ideal split is to train on Monday, Tuesday, Wednesday REST on Thursday then train again on Friday, Saturday and REST again on Sunday.
  6. SLEEP! I definitely messed this up in my early 20’s. In order to grow and change our body we need to get enough sleep to allow the body to grow and change. If you’re struggling with your sleeping patterns I can personally guarantee it will be effecting your results.
  7. HYDRATION. If you want to change your body you must stay HYDRATED! This is a non negotiable in this game. You need to be drinking at least 2-4 litres of water a day. This is ESSENTIAL!
  8. STRETCH. Man I wish I could go back in time and change this. For years I was so fixated with blasting my self in my workouts I never made time to stretch. If you want longevity in this game and you want to continually keep progressing then you MUST make time in your schedule to stretch. More benefits of stretching to come in an up coming BLOG post but for now start fitting this into your regime.
  9. TRAINING INTENSITY. This one I am really passionate about. So many people think they are training hard but really they are just ticking the box. In order to change your body you need to up the intensity. You need to feel a certain “pain” you’ve never felt before. Muhammad Ali said a famous quote I’ll never forget: “I don’t start counting reps until I am in pain” which is such a great winners mind set. Push yourself in each workout, leave dripping in sweat and your body will change.
  10. CONSISTENCY. This is such an important one. Without question where so many people break down is due to inconsistency. The fat loss and weight loss game is easy just as long as you stay CONSISTENT.

Do you need help putting a nutrition and weight training program together? Then CLICK HERE to get started!

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