1. You are doing TOO MUCH CARDIO

Did you know that you don’t have to do hours of cardio to lose weight? Yes, cardio burns calories. Yes, the more calories you burn than you consume, weight loss occurs. BUT, did you know that the more cardio you do, the more you have to do to see results? I don’t believe cardio should be the base of your workout program, but rather an accessory. If you are wanting to seriously CHANGE your body, pick up some weights. Challenge yourself. The goal should be to put on lean muscle through lifting weights, then throwing in some HIIT or a few short cardio sessions here and there. The more lean muscle mass you have, the higher metabolism you will have and you will burn more calories at rest. You get more bang for your buck and don’t have to do as much work with all those unneccessary hours on the treadmill (that can also lead to overuse injuries and metabolic damage-but more on that another time). So get off the treadmill, pick up some weights and work on getting stronger, weight loss will follow.

2. You are stuck on a LOW FAT diet

Low fat this, diet this, sugar free that. Do you know that our body NEEDS fat? If you have been on a low fat diet for years, and stuck in the same spot, you may want to rethink your game plan. Our hormones NEED fat to function. I’m sure everyone has heard there are GOOD fats and BAD fats. You’ve heard that saturated fats are BAD? That since eggs are full of saturated fats and cholesterol that they can raise cholesterol? MYTH. Your body needs both saturated fats and monounsaturated/polyunsaturated (known as healthy) fats. So don’t fear eggs (go for cage-free), red meat (go for grass-fed, hormone free), coconut oil, avocado, olive oil, olives, nuts, seeds, etc. Add more fat slowly into your diet and see how you feel, test and assess!

3. You don’t get enough good, quality SLEEP

Do you get at least 7 hours of uninterrupted sleep a night? Most people would laugh at that question and can’t remember the last time they had a good night sleep. Sleep is something you HAVE to make a priority. You body relies on it. It cannot function to the best of it’s ability without sleep. If you are having a hard time losing weight, this should be one of the FIRST things you fix. That might mean cutting out a certain nightly activity so you can be home by a certain time. Try reading in bed, listening to music, or just lying down and relaxing instead of watching TV, surfing the web, or texting on your phone. Make sure to cut caffeine out after lunch and try drinking some decaf herbal tea before bed.

4. You DRINK your calories

From coffee with cream, to energy drinks, beer, sweet tea, vodka with sprite, etc. Liquid calories ADD UP FAST! If you want to easily cut out calories, here is one of the most simplest way to save thousands of calories. Switch to almond milk and stevia in your coffee, cut out the energy drinks and try green tea. And alcohol, let me tell you, cut this out and I can guarantee not only will you lose weight but you will FEEL BETTER! Alcohol dehydrates you and can cause damage to your liver and inhibit it from functioning properly. Cut it out, let your body heal and hydrate. Your energy will soar, your strength in the gym will continue to increase, and your body will be able to function to the best of it’s ability.


Let’s get real here. You want immediate results. Please remember this, you didn’t put it on overnight, so you are not going to lose it overnight. If you put on 30 lbs over 6 months, it could sometimes take you that long to take the weight off. However there are a lot of factors that come into play. If you have metabolic damage, sometimes you have to repair your metabolism before even starting a calorie deficit. Remember that slow and steady wins the race. Before anything, you want to heal your body and get it to function at 100%. A healthy weight loss program will help you keep the weight off after you reach your goal, rather than bounce right back to where you started. And like I’ve said before, CONSISTENCY is KEY. Keep going, even if you are not seeing results right away. Stay on top of your workouts, push hard, feed your body, sleep, and repeat. Just KEEP GOING. never give up

For more guidance or assistance, Austin and I are here to help and would love to work with you.

Contact us: equippingstrength@gmail.com

Stay STRONG today!