1. You’re Eating Too Much
2. You’re Too Sedentary
- Wake up and get ready for work
- Sit in the car and drive to the station
- Sit on a train to work
- Sit at the desk for 8 to 12 hours at work
- Sit on a train on the way back from work
- Eat dinner and sit in front of the TV
- Sleep
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBazhSIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--4fa619bf32eed9655fda42a99d6c6a9a50d64ef5/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lJY0c1bkJqb0dSVlE2RkhKbGMybDZaVjkwYjE5c2FXMXBkRnNIYVFJQUJHa0NBQU09IiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--939b621a95c0d3a55aeccdabea30b1e51be0853c/Shyam%20Kotecha.png)
3. You’re Looking For A Quick Fix
You’re not alone.
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBa3dSIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--a85fc2525b1282e1b6b530a32d477aca5b9c6ddb/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lJY0c1bkJqb0dSVlE2RkhKbGMybDZaVjkwYjE5c2FXMXBkRnNIYVFJQUJHa0NBQU09IiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--939b621a95c0d3a55aeccdabea30b1e51be0853c/Arwinder%20Bhatti.png)
4. You’re Not Training Hard Enough
5. You’re Not Consistent Enough
You need to stick to ONE thing and be super consistent.
- Stay in a calorie deficit
- Eat the right amounts of protein, fats and carbs
- Strength train 3-5 days a week
- Aim for at least 10,000 steps a day