You Deserve Results — So What's the Problem?
Welcome back to another episode of It Takes Grit! How are you feeling today? Are you feeling fired up and ready to go? Today's episode is part of the body transformation series, and it’s all about how to get the results you’re looking for and the reasons why you are not seeing results yet.
I promise you that at least one of the things you'll hear will completely change the way you get results — I give you my full confidence.
Let's get straight into today’s episode!
Why Am I Not Seeing Results? — Body Edition
It can be frustrating, irritating, and annoying not to see the results we want, but guess what? You are in the right place because you actively want to do something about it. So first of all, give yourself a little bit of grace because you are actually here. I’m going to take you through eight ways you can start making better progress.
Get a Coach
Have you ever heard the expression? “It's the blind leading the blind” before? That used to be me as I either followed my friends and what they were doing or got myself into an environment where nobody was thriving and getting results. It was only when I got a coach with a track record of getting results that I started to get results too. Now, this might seem super small, and you may be thinking, “Yeah, obviously don't take advice from someone you wouldn't trade places with,” but how many of you have often just tried to follow what your friends are doing or figure it all out for yourself? It doesn’t really work.
It's the blind following the blind, and if you don't know what you're doing, what you need to do is get a coach. That's one of the reasons that we started the free five-day Better You Program. Anybody can sign up to it, and you get one of my coaches who's been coached personally by me. They will give you a plan and help you understand why you're not currently seeing results specific to you.
The information I’m sharing is great, but to really target some things that you could be doing that you're not doing, chatting to you one-on-one through the free five-day Better You Program is essential. We want to help you navigate what is working in your plan right now and what is stopping you from getting those results.
Getting coached is what changed everything for me, but the next one was just as important.
The 80/20 Rule
You might've heard me say this before, but it's important to keep saying this because it is that crucial to seeing the results you want. It is the 80/20 rule. I used to work out all the time. I was going crazy doing crunches, running on a treadmill, and I was never eating enough food or the right food because I didn't think that was important. What I realized is that 20% of how you look and feel is down to workouts, running, lifting the weights, and stretching — but 80%, which is a significant number, is down to what you eat.
I never knew that — I had no idea that it was about food. Honestly, at the age of 25, I thought I knew everything about fitness and how to get results. I was not in shape and I didn't have abs and I definitely wasn't fueling my body — but I thought it's all about how much you work out. I believed I had to burn off the calories.
When you start the five-day Better You Program, you're going to get your protein number, and that helps you tone up. It provides you enough protein to keep the lean muscle mass that you have and keep you feeling full. When I switched my mindset to know that 80% of what I look and feel like is down to the foods that I eat — that's when I started to get results and I dropped 6% body fat. I gained a ton of energy and I was eating more food, but the keywords are “more of the right food” and “enough protein.”
Remember, 20% is the workout and 80% is the nutrition. Let’s look at the next key factor.
Let's say you start implementing the first two with us immediately, but with coaching, exercise, and a meal plan, you think you are not seeing results yet. The question is, “Have you been doing it long enough?” Lots of people want instant gratification, and that's normal because the world that we live in is instant.
However, it doesn't work like that with your results. How long did it take to gain the weight? How long did it take you to go through an eating disorder? We need to set realistic goals and understand that it’s not just going to take one day. It's going to take consistency and time to take off that weight. If you're losing a pound a week, that can be amazing, but sometimes, my friends, you're going to stay at the same weight. This is something that most people don't know. Weighing yourself on a normal scale doesn't tell you your muscle mass and your fat.
You could lose a pound of fat and gain a pound of muscle and on a normal scale, it's going to say that you've not lost anything. Find a body fat machine like a Tanita machine that actually measures your body fat and your muscle mass. It's really important to not get distracted by just the scale. How do you feel in your clothes? How do your pants feel? How do your tights feel? How does your sports bra feel? This is why we take photos if you work with me and you're one of my nutrition clients on the five-day Better You Program.
Ask yourself, “Have I been doing this long enough? Have I really given it a good shot?” If you've done it for three days and it didn't really feel any different, that’s not being realistic — and even if you've been doing it for three months you need to honestly evaluate how many days you followed the plan. If you were only following it for 20 of the 90 days, your consistency is letting you down.
Instead of simply putting people on a “diet,” we focus on fueling your body with nutrition that you can maintain forever. I've been able to maintain my results for seven and a half years and I'm excited every single day to eat the food that I do. I never have to restrict myself — I'm not saying, “You can't have this, this is not on your plan” — everything in life is balanced.
The important goal here is to build consistency and enjoy it so that you can stick to it for the rest of your life. We can all maintain healthy eating and feel energized throughout the day by feeding our bodies good nutrition. When we build consistency right at the beginning, we set ourselves up for long-term success. Start saying “I get to do this. I get to work out daily. I get to move my body.” Get excited by the process. When you're excited by the process, you're going to keep on doing it.
Let’s jump into the next factor.
I struggled to get my daily water intake in because I wasn’t set up correctly. Now, I have one water bottle I refill with aloe or some lemon water — I'm mixing it up.
Water helps with results and with your skin. We need to have enough water in our bodies to make sure that they’re working efficiently. How much water are you actually drinking? Answer that question honestly, and start keeping a water bottle next to you to sip throughout the day.
Let’s see what number five is.
Breakfast is how you start the day — so why not start healthy? It's going to be packed full of vitamins and minerals, protein, and eaten within 30 minutes of waking up to get that metabolism going. Healthy breakfast smoothies are really amazing for your digestive system.
That could be one thing that you want to tackle right now to really make sure that you are getting the best start to your day.
What are you currently having to start your day? Let’s dive into the next factor to improve your results.
I cannot emphasize enough that alcohol has a massive impact on your results. When I drink alcohol, I feel sluggish the next day, I don't really feel like working out, and if I do work out, I’m really slow and not giving it everything. It's also a poison that slows down your metabolism. Now, I'm not saying you should never drink; I drink occasionally, maybe once every two weeks I'll have a couple of drinks — I love a glass of Prosecco. But if you're drinking every night or you're drinking a couple of times a week, it's going to have a massive impact on your results.
Alcohol slows down your metabolism. It stops your muscles from forming. It stops you from wanting to wake up the next day. And when you're hungover, do you want to eat healthily? No, you're not going to have a salad. Do you want to work out? No, you don't. Do you get the right amount of sleep? No. So alcohol really does have a massive effect on the result of your body transformation.
If you want to feel lean, strong, and get amazing results, taking out that alcohol will go a long way to helping you with that.
The next tip is also an important one.
If you are stressed, your body is tense and it's going to be difficult for your body to lose weight. So think, “What is making me stressed right now? What's the one challenge that I'm having in my life that's getting me stressed?” Do I need to add in some meditation? Do I need to work with a coach so that they can help streamline my nutrition plan? Ask yourself what is stressing you out and then find somebody who can help in that area.
Maybe it's adding in some breath work. We've got an amazing podcast with Dr. Tricia Smith if you're looking to work on your breathing and your mindset. Figure out what is stressing you in your life and tackle it head on so you can go and do something about it, because stress has an impact on your results as well. Stress sucks all of the energy out of you. If you've got no energy, the last thing that you want to do is work out. And it's really important to get that 20% fitness. Yes, we talk about nutrition, but we also want to make sure that we're getting in the workouts. Check out our video with Dr. Tricia Smith and add breath work to your arsenal against stress!
Exercise is going to help with your stress too. Maybe you're not doing the workout and actually putting in the 30-minute workouts that we have on the BTES app. Exercise is going to make a difference for you because you're getting that time to actually move your body and focus on something else. When you work out, you boost your metabolism, you boost your adrenaline, and you boost your energy. It’s key to get your body moving every single day for at least 30 minutes, even with something as simple as going for a walk and getting your steps in.
Last but not least, here’s our final factor
Sleep is so key to being able to get amazing results. You have to have enough sleep because that's when your body repairs itself. Getting your recommended eight hours a night enables you to repair your body, and restorative sleep helps you wake up refreshed the next day. That's the time where your muscles are actually growing and getting stronger.
Our BTES app calendar is designed perfectly so that you can do a different workout each day and you have a different body part to focus on. That way, you don’t just do a glute workout over and over again and not giving it ample time to repair the muscle.
If you're not resting, you're not giving your body the time to build muscle, and therefore you're going to keep wondering the same thing: “Why am I not toning up? Why am I not leaning out?”
Final Takeaways and Reasons to Download the BTES App!
Those are the eight areas that directly impact the results we’re trying to achieve. If you could just pick one, which one is the worst? A great exercise is to grab a pen and write these down and mark them all out of a 10 (10 being you’re rocking it and 1 meaning it needs urgent attention):
- Do you have a coach?
- Are you doing the 80/20% rule?
- Have you been doing this long enough?
- Are you drinking enough water?
- Are you eating a good breakfast?
- Are you drinking alcohol?
- Are you stressed?
- Do you get enough sleep each night?
Out of those eight areas — which one is the lowest? That is going to be your first action step to work on. Once that starts improving, you can look at the next lowest to work on, and that’s how you can start building healthy momentum. Then, you listen to the podcast again, and you reevaluate yourself in a few months and compare how much progress you’ve made. That is how you're going to be able to create results and take it to the next level.
I want you to take a selfie of yourself and your list, and I want you to tag me on Instagram @rebeccalouisefitness, or watch the full video on the It Takes Grit YouTube Channel, then just give us a little note below to tell us which one you’re working on first!
If you’d like to take the next step on your journey, head on over to rebeccalouisecoaching.com, and if you want us to walk you step by step through the process download the BTES App and let us take your health to the next level!
See you next time,
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