Have you ever been eating healthy and training hard to only find your body composition results are stalling? It’s painful putting in so much discipline and hard work, and finding your actual body composition and looking at yourself in the mirror hasn’t changed. I’m going to discuss 3 physique mistakes which I see far too often, let’s get started!
Mistake #1 – Unrealistic Expectations & Time-Frames
Now i’m sure we’ve all heard the saying “Rome wasn’t built in a day“, well it couldn’t be more true when it comes to a physique transformation.
I’ve seen far too often clients get discouraged by slow progress, but what they don’t realise is that those small weekly body composition changes which aren’t easy to see in the mirror, equal huge changes in the long-term.
A smart approach is to measure week 1 with week 5, not week 1 with week 2. Although it’s important to record weekly changes, it’s also important to understand long-term results & patterns. Women will also have fluctuations with water weight throughout their monthly cycle, this is a reason why week to week changes can be discouraging.
I also see clients having an unrealistic time-frame for achieving their desired physique goals. Setting a goal and time-frame is fine, but something more important is to think of a physique transformation as a lifestyle change. Once you transform your physique you want to be implementing these methods throughout life to stay healthy and enjoy life.
Mistake #2 – Being Afraid To Eat More!
It might sound a bit strange if you’re trying to lose weight to eat more, but you would be amazed by the benefits of increasing your calories with the right foods. For example:
- Replacing refined carbohydrates with natural carbohydrate sources
- Improving your metabolism by implementing strategic re-feed days
- Improving body recomposition & strength utilising higher calories
- Increasing protein consumption to build muscle mass and stop you feeling hungry
These simple changes can have a huge impact on body composition results in the long term. Decreasing your calories into an absolute deficit (1000<kcals) can cause irreversible hormonal & metabolic damage.
Not only are highly restrictive crash diets going to cause lean muscle & strength loss, they are very dangerous for your overall health.
For this reason I recommend women focus on body recomposition which involves cycling higher calorie days with lower calorie days. This method allows your body to burn body fat and at other times build your muscle mass & strength. You can learn more about a female specific body recomposition program here.
Mistake #3 – Forgetting To Measure & Track Progress
Measuring & tracking your progress is not only designed to measure your results and see if you’re on target, it’s designed also to keep you motivated!
I recommend all my clients even take weekly progress photos, not because I want them to analyse themselves each week, but because after a few months those small changes in the beginning will be massive changes to keep you inspired for the long run.
Being able to see your progress (especially long-term), keeps you motivated and you also start inspiring the people around you. Tracking your measurements and progress also keeps you accountable. If you can identify short-falls with your measurements, you can start to realize areas which need a strong focus.
The 3 Common Physique Mistakes
I hope this post has helped shed some light on common physique mistakes and areas which I see on a day to day basis slowing down physique transformation progress. The key points to take home are:
- Have a realistic expectation & time-frame for your physique goals
- Don’t be afraid to eat more (of the right foods)
- Measure & track your progress to stay motivated for the long term
Happy lifting team!