This is Chelsey with the Slay Squad fitness coaching and Phoenix AZ Personal Training. Today, I wanted to talk about the few mistakes that you could be making that are making losing fat and maintaining it so hard for you. And there are so many mistakes you can make on your cat loss journey, but I want to talk about some that I see all the time, the most the women we work with seem to struggle with. Number one, the first big mistake I see people make on their fat loss journey, is choosing a method that will get them the fastest results possible. Even at the expense of their physical or mental health. So this could look like extreme dieting, where you pick a method that you absolutely hate, that makes you absolutely miserable. And example of this could be keto, it could be a juice cleanse, it could be the carnivore diet, it could be just clean eating, where you don’t allow eating out, or any kind of delicious food at all. It could look like any of those things, but you take it to the extreme. You take it so far to where you really hate the whole process – where you take absolutely all enjoyment out of your life and food. It’s going to be so hard to stick with. Yes, in order to have some results you have to make some sacrifices. But it shouldn’t feel like your life just sucks, and like you have to eat nothing but chicken and broccoli forever. If it feels like that, the chance of you sticking with it, it’s very low, and what happens is, yes, you might lose weight, but you can’t stick with it. And when you’re done with your diet, you don’t even know how to maintain it, because you’ve never learned any kind of moderation balance or how to have portion control when you came out. You never learned how to have portion control with a cookie. You just learned how to be on or off an extreme diet. So when you’re off, you’re off hard. And then, typically, the weight regain comes back, and it comes back with a vengeance. So, he lost 20 pounds, he gained 25 right back. Sometimes you gain courtesy 10 to 15 plus, because you never learned a dang thing. You just did something that was extremely restrictive. And with the slay squad, with Phoenix AZ personal training, we help you to get rid of those extremes and find more moderation. Yes, you have to be in a calorie deficit. But it doesn’t have to be an extreme one. It has a very common mistake that I see. Another common mistake that I see, women making on their fat loss journey. is comparing themselves to others. and then getting distracted from the plan, that maybe would have worked for them all along. You get distracted and start looking at everyone else’s plan, what’s everyone else doing. Wondering if you were doing the right thing, because someone on Instagram’s doing something else, it looks amazing because your mom’s doing something else, because your friend went on a GLP1, and they look great, and your progress isn’t that fast. And you get distracted, and you lose sight of what you were doing that was actually working the whole time. That is another mistake. You need to keep your eye on the ball. You need to keep focusing on what was working for you. You need to give it time, trust the process, and not be looking at everyone else. Don’t be looking at what someone else is doing, because everyone is different. Everyone body is different. And remember, you really don’t know what people are doing. So many people are on medications that don’t disclose it. So many people are barely eating anything when they go home. You just really don’t know what people are doing, you don’t know if they’re doing it a healthy way. Your body is not their body. So, looking at what other people are doing, is another big mistake holding you back… Another mistake people make on their fat loss journey is going back to the first point that I made about extreme dieting, and it’s when people go hard with the diet, but so low calories, but they also don’t eat adequate protein. What happens when you do this? You lose muscle. Wasting muscle is a big deal, especially as we age. Once you hit 30, you are losing muscle, pretty rapidly, if you are not actively working hard to build it, maintain it. And what this is going to do is it is going to cause you to have decreased longevity, decrease health in so many aspects. Decrease strength, become more injury prone, slower baseline metabolism, which is the opposite of what we want. as we age. And with the Slay squad Phoenix AZ personal training, we really are gonna emphasize protein. If you’re with our program, you already know. You need to have adequate calories to put you in a deficit, but you need to have protein high enough that it’s going to make a big difference for you. that it’s going to actually help you maintain that muscle. So that we keep your metabolism up and so that you get that tone shape that you want. Most people don’t want to lose weight alone. They want to look toned. That is absolutely going to require you to have some muscle. So that leads me to the next mistake we see all the time in the Slay Squad fitness and nutrition coaching and Phoenix AZ personal training. We see women that just do workouts that are cardio based, fitness classes, running, Pilates, yoga. Hey, these things are not bad. I’m all about whatever makes fitness fun for you. You love Pilates, you should do that. You love yoga, I hope you relax, you should do that. You love running. You should do that. However, none of those things are going to build muscle, the way following a weight training program will. If you want to transform your body, you need to get in the weight room, and you need to not lift 5 pound dumbbells. You need to push yourself. You need strong legs. You need to be doing compound lifts such as squats, deadlifts. You need to be progressing every week. That is what’s gonna build muscle. You don’t build muscle in pilates; you don’t build it running. And you need to make time to make that part of your routine. It doesn’t have to be extreme. Three or four times a week is absolutely adequate, to build muscle. And sometimes, even two or three times per week is more than adequate to maintain it once you have it. But to build it, you have to put in some work. And that is gonna make such a difference for your fat loss. At the end of your transformation with the Slay Squad, Phoenix AZ personal training, you will look toned. You’ll look lean and strong, not just skinny fat. We want to avoid that skinny fat look. We want to be lean, toned, strong. That’s gonna happen. Because you push yourself in the gym. Not because… you did pilates… Just trust me. And give it a good bit of time.
Okay, the last mistake that we see all the time, but this is simply impatient. You’re doing everything, but… you’re getting impatient. You want results like yesterday. You look at somebody that has your goal, shape, body, whatever. Women will sometimes show me somebody they see online. “I want to look like this.” And this person that is coming to me and saying this has literally not lifted weights in five years. Maybe never in their life have they actually followed a training program. They’ve never tracked their macros and hit them consistently. They’ve only done crash diets, and fitness classes. They’ve never been consistent in their life, and they show me a picture of someone who looks like it’s effortless, but with my experience, I can look at them and know that that person’s been training for a decade. They’ve been building muscle for a decade. And women are so worried about getting bulky when you show me their ideal body, and it’s someone that just looks toned, understanding that in order to get that toned look, that woman had to train and push herself in the gym for a very long time. So you have to give it time. This is not something that you hop into willy nilly. You instead need to be committed, commit to the process. Commit to the process, commit to yourself. Make sure that you’re willing to give it time. You can lose fat loss pretty quickly. We help women lose an average of 20 pounds in the first four to six months with us. I think that’s pretty rapid. You’ll see massive change with a 20 pounds weight loss. However, when we’re talking putting on muscle, it’s going to take more time than four months, okay? You need to be committed to at least six months. Really, my goal for everyone that comes to us at Phoenix AZ personal training, is that they are committed to this as a lifestyle. They plan to lift weights forever. I want you to think of strength training as gonna be part of your weekly routine. From now, till you’re 70. If you can do that, that’s when you’re going to look amazing, but also the health benefits as well. Trust the process, you will be so glad that you did. If you’re looking for help, go ahead and put a form on our website, slay squad fitness and nutrition coaching and Phoenix AZ personal Training. We can help you not only lose the £20, but learn to keep it off for good.