If you feel like you’re doing ~everything~ right when it comes to trying to lose those last few kilos, but the scales just aren’t budging it could be because of a few simple things. Good news: they’re easy to fix, according to Jono Castano.
There’s nothing more demoralising than making a swag of food, exercise and lifestyle changes (and many of them not being very fun…) only to see zero results. The personal trainer who helped Rebel Wilson achieve her 2020 health goals (go Rebel!), knows why.
Jono Castano, the founder of Acero Training in Sydney, has a 24/7 approach to helping his clients achieve their health goals – whether they’re focused on increasing strength and muscle mass, improving fitness, or losing weight. He’s sees firsthand why so many of us struggle to see the dial move – even when we think we’re giving it our best shot.
We quizzed Jono on the most common reasons that he sees amongst his clients why they aren’t losing the weight, despite their best efforts, and also the number one rule he asks all his clients to abide by is they’re serious about seeing a change in their bodies … every single day.
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Why you aren’t you seeing results?
#1. Unrealistic goals
A goal that is not achievable or something that seems too big to conquer can definitely be off putting. It’s okay to have a big goal but make sure you set little goals along the way to keep yourself motivated
#2. A lack of consistency
One of the biggest mistakes I see is people starting the week off eating well and exercising then letting a little treat meal throw them off mid-week and they say “I’ll start next Monday” which leads to the rest of the week being a binge week… with no exercise. I always suggest, if you have a treat or a meal off your usual eating, get straight back onto it the next day. Or if you know you are going out for a meal, try to eat lower calories during the day to allow for more calories at night and vice versa.
#3. Choosing drastic measures over maintainable lifestyle changes
This may help you see results fast but it’s not sustainable in the long-term. Remember, life is all about balance and moderation. It’s okay to have the popcorn and Malteasers at the movies, or the cheeky wine with a cheese board; you can’t stop living because of a diet. Stick to something that works for you, that has balance, and put in the time to exercise so those treats can be enjoyed, as they’re meant to be.
The overarching reason we fail
Excuses! The amount of excuses I have heard is insane. “I don’t have time to exercise” … “I don’t have time to cook” … “I eat out a lot so I eat bad” … “I would die if I gave up alcohol” … the list goes on! You always have time to make a change in your life, and those changes don’t have to be all at once. You just have to want to make the change, and you’re halfway there.
Food versus exercise?
They go hand-in-hand when it comes to seeing results. You can lose weight by not exercising and restricting your calories, but exercise is not only good for your body in general, it also makes you feel good. You can also enjoy more food as your daily calorie burn is higher, as opposed to if you were not exercising at all. For me, it’s all about calories in versus calories out.
If you do nothing else, do this
One of the biggest rules I set for my clients is ’45 daily’. This means getting at least 45 minutes of exercise in a day. I don’t mind if it’s just a walk to work, or a full on HIIT class, but it has to be something.
Creating a habit
I find that motivating my clients to get their 45 daily, they will be inclined to make that session count. They might start with just a walk, then turn it into a jog and then start running.
Jono Castano is a personal trainer, and holds a Diploma in Fitness, Diploma in Nutrition, Boxing Instructor Level 2, Kettlebell Instructor Level 2, Myofascial Release Level 1, Strength and Condition Level 1 and is the founder of Acero Training.