”I exercise every day, but my body shape doesn’t change. Help me, what should I do?”

It’s one of the common questions I’m being asked, and it’s really sad. You see, there is a person working so hard on her goal. She puts so much effort, time, and dedication to it, but doesn’t see any results. I’ve been there myself, and I know how awful it feels. Here is why you’re working out and not seeing results.

Maybe you start asking yourself if there is something wrong with you. Why do great results come to some people naturally, even if they don’t seem to put much work into it? And here you are, working your butt off every single day, but you don’t see any progress, or it’s not as good as you wish.

Here is what you should look at, if your progress is stuck:

Goal

Define exactly what is your goal, and what is your desired outcome. Do you want to lose fat, how much? Do you want to shape your body, round your butt, gain some muscles? How much and how should it look? Do you want to recover after an injury or after your birth? Is there any particular activity you want to be able to do again? Do you want to stay active and exercise for health?

There are so many goals, and they are different for everyone. Choose one goal, which is the most important to you. Imagine how it would be to achieve it, how would you feel and look when you do so.

Nutrition

Adjust your nutrition according to your goal. In most cases, you don’t see results because you don’t eat for the results you want to get. It doesn’t necessarily mean to eat less if you want to lose weight, or to eat more if you want to add some muscles. Sometimes it’s exact the opposite, or something in between, depending on your current situation and your previous eating behavior.

I assure you, however, it doesn’t matter how experienced and knowledgeable you are, you can always improve your nutrition.

Exercise

You might exercise every day, but maybe your exercise isn’t hard enough. Or maybe it’s the opposite, maybe you push it too hard?

Maybe your exercise is great, but it isn’t optimal for your goal. Finding what works for you and your goal is essential.

Also, make sure you are exercising with the correct form and using appropriate equipment.

Structure

If you are someone who does random workouts found on YouTube or Instagram, don’t be surprised if you don’t get the results you want. What you need isn’t an extraordinary single workout. You need a structured program, created by a someone who understands your personal needs and how the human body works.

Bringing a structure into your exercise and nutrition will get you the results you could never dream of. Hiring a good coach is the best option, as the coach will give you a program designed specifically for you. However, if you follow a ready program for a specific goal, created by a professional, you will get great results too. Find what fits your needs and preferences, and see where it gets you.

Did you know, I offer both fully customised coaching and ready-to-start programs? You can get a personalised training and nutrition program, full guidance and support with regular check-ins, nutrition and mindset coaching with my All-Inclusive Coaching. And if you would like to follow a structured program at your own pace, work out at home, and get your nutrition on point, you can check out my Home Programs, and even try a two-weeks free demo of it.

Consistency

Even if you have the best training and nutrition program in the world, created personally for you by a first class renowned trainer, you won’t get the results you want if you are not consistent. You have to follow the program the way it is given to you. Follow it day by day, week by week, month by month, and then you will get your results. 

Being consistent is essential for a long-term goal. The good news is, though, you don’t have to be consistent 100% of the time. Even 80% consistency following a structured program will bring you fantastic results.

Patience

The greater the changes you want to see, the more time it takes. This is being overlooked so often. Even myself, I often get impatient with my fitness goals. I want to get them fast, within a few weeks, or better after a couple of workouts. 

But this isn’t how our body works. Great results take great time. Be patient, stay consistent, and you will see the results you want.

When exercising regularly with a proper nutrition, you can often see first results after a few weeks. And by that I mean first results which might seem not so significant to some. However, if you put work in consistently month by month, all those small and “insignificant” results will add to huge improvements.