I've been blessed in getting a few new clients the last few weeks and decided to cover some groundwork in writing here rather than explaining and re-explaining things and leaving out key points in person. So follow along and I will try to stay focused on weight loss, muscle building and body transformation.

1. Not eating carbohydrates, not eating enough food in general...
The bottom line is most people I see are stuck at a desk and then stuck on a streetcar for 8-10-12 hours a day. This is a very sedentary lifestyle. These types of people do not require much fuel. However the type and amount of fuel really depends on when a workout is getting done and what type. I would highly recommend these types of people try to strength train 3 days a week, and have 2 days of cardio training. If you can get 5 days of weights in, mixed with cardio, all the better. The reality is most people can only commit to 3 workouts a week. These three workouts should be very intense an non-stop. If you workout early am, you can save your first meal to after the workout and combine some complex carbohydate with protein. If you train after work, be sure to have carbs and protein following your workout. A lot of people are concerned about night time carbohydrate intake, but carbs are necessary for repair and recovery.

Eating one meal a day is just plain stupid and a good way to sabotage weight loss. Being too busy for lunch or a snack before your evening training sessions is a bad excuse only. Plan ahead and bring your food prepared, even if you have to eat in transit.

2. Not sleeping or consuming water...
This is slave labor. To my fellow horsey people...would you expect your show mount to preform well unrested or thirsty and dehydrated? Would you expect your car to run without gas? Nope. So why would you change the rules for yourself? If we did this to a pet it would be abuse. Treat yourself as nicely as you would your pet.

3. Overdoing it...
If there's one thing my nutrition degree taught me it is that moderation is the most important thing. Training like a maniac while cutting back on calories (and nutrients like fats) will stress your body and increase cortisol production. Rest is when your body repairs muscle (and makes in grow!). Under eating to lose weight is counter productive because you can lose muscle and slow your metabolic rate slightly. You know you are lacking something if food is on the brain constantly.If you are fuelling your body in a healthy way you should not be preoccupied with food. Check with a health professional if this is the case. All food groups are ok once in a while if you do not have allergies.

4. Stepping on the scale..

The scale is clearly lying..

As you start to exercise your blood volume can increase, and muscle takes up much less space than fat. If you are building muscle and losing fat your weight can stay the same. Pay attention to how good you feel and how your clothes fit.

5. Trust your trainer and COMMUNICATE!!!!
I have seen every diet there is, and there's a reason you are not it. Carb cycling, intermittent fasing, low carb, fitness model diet...I know it's out there. Chances are the reason I have not  put you on one of these regime is that I know that most people don't have the motivation or time to eat 6 meals a day. Sure if you'd follow it you would see results faster, but I know you probably won't commit to it and it will frustrate you. Do what is practical for your life. Don't copy your neighbour, don't trust any fads. What you put into your training and diet is what you will get out of it. Bottom line.  Be patient, Rome wasn't built in a day, neither is your new fit and fantastic body. As I always say, consistency is the most important factor in changing your lifestyle.