You CAN Change Your Body!

Everyone can build muscle and get lean, not just those with great genetics, significant financial resources, or unlimited time for long workouts. 

While it's important to manage expectations regarding specific aesthetic outcomes, it’s not correct to think that only an elite few can achieve body-composition changes. If previous attempts haven't yielded results, it's likely due to an unsuitable plan or inconsistent execution, not a lack of potential.

Everyone is capable of gaining muscle and losing body fat. While some individuals might face more barriers or require additional support, the potential for change is universal. 

Before giving up on your goals, consider the following key areas:

1. Are You Moving Enough?

Beyond your strength-training workouts, which are important but not the primary driver of fat loss, consider your daily non-exercise activity. 

Do you know your daily step count? If it's consistently below 7,500, this is an excellent place to put in some work. Many individuals seeking fat loss are simply not moving enough throughout the day. 

Being intentional about increasing your non-exercise activity can make an immediate and significant difference. Begin by tracking your current activity levels, then create a plan to gradually increase them.

2. Are You Eating in a Calorie Deficit?

Without consistently weighing and tracking your food intake, it can be hard to accurately determine your calorie consumption. Sips, bites, nibbles, “treat meals” and even weekend habit changes can add up fast.

Underreporting intake is common, often but not always by accident. When this happens it will be very tough to reach your goals. The fix: precise tracking to achieve a calorie deficit.

Additionally, consider the proportion of whole foods in your diet. While refined, packaged foods can be incorporated into a calorie deficit, they should ideally constitute a smaller percentage of your overall intake. Prioritizing whole foods generally leads to feeling better and reduces opportunities for tracking errors.

3. Are You Drinking too Much Alcohol?

Alcohol consumption can impede progress in several ways. 

First, it significantly disrupts sleep quality, which is essential for recovery, blood-sugar regulation, cognitive function and hormone balance. If alcohol consistently interferes with your sleep, this is a crucial area to address.

Second, alcohol hinders fat loss because your body prioritizes processing it as a toxin, pausing fat burning. 

It also contributes "empty" calories that can lead to a calorie surplus, might increase appetite and cravings for unhealthy foods, and negatively impacts hormone balance, judgment, and sleep—all factors that make weight loss more challenging.

If you want to make progress, scale back on alcohol—this is advice I give all my clients.

Changes Are Possible!

Based on my experience coaching hundreds of people through fat loss, I've observed that nearly everyone can improve in at least one of these areas and see positive changes. 

If you feel stuck, honestly assess your level of effort and consistency with your plan, then make some key changes. True progress comes from a practical plan and the discipline to consistently apply the habits that lead to your goals. 

You have the potential to achieve your goals without drastic life changes; it simply requires a focused approach and consistent effort.

If you need expert advice or accountability, I can help. DM, text or email me to talk about working together!