It’s easy to see professional personal training miami change their clients bodies throughout their competitive year. So why can’t you see any change in your body? You don’t have to be a competitive body builder or a fitness professional to see real change. Tell me if any of these tips call out to you.

1) Missing meals or starving the body

Everyday I hear a story about some women saying I’m only eating 600 calories and doing an hour of cardio and I cant lose any weight. No shit. You are starving the body and it will refuse to let any fat go when starved.

2) You are doing too much cardio

If you want to get fit you need to lift. ESPECIALLY YOU WOMEN!! Lift, Lift, Lift. 70% of your efforts need to be with weights. Adding muscle increases metabolism and forces the body to burn more calories during the day. Cardio makes you soft and eats away at muscle.

3) You are not getting enough carbs

I see so many people especially competitors on this low and no carb diets doing 2 hours of cardio, only once they come off they find out their thyroids are shot and it can take years if ever to return to normalcy. If you are training daily your body needs fuel. Plain and simple. Eat healthy slow digesting carbs.

4) You simply are not working hard enough

If being fit was simple everyone would do it. Eating 5 healthy meals, doing some sets in the weight room and an hour of cardio does not guarantee you will receive the results you want. Life is all about return on investment. if you invest maximum effort into your studies, your job, finances or your body, you will get the desired payout in the end. Walking on a treadmill for an hour or getting on the stair master is not maximum investment.

5) You are doing the wrong type of cardio

Get your ass off the treadmill or elliptical. 20 mins of sprints or HIIT on the football field trumps walking and jogging on the treadmill for an hour all day.

6) Your lift can be fat burning as well

I know why so many people fail at lifting programs. They do a set, wait 3-4 minutes then do another. Boring Boring Boring. Yeah I would quit too. Shorten rest periods to a minute or less between sets. If you are not sweating 5 minutes in, you aren’t working hard enough!! Increase intensity!!!

7) You have a cheat day not a cheat meal

I guarantee the person that invented the term “cheat day” was a fat ass. Its “cheat meal” have a cheat meal once every 10-14 days and then get your ass in the gym and make it work for you!

8) Alcohol

This is the one thing you won’t quit? No shit. If you want to cut the fat, cut the booze!!! I guarantee if you went 30 days with no alcohol you would see and feel a dramatic difference!