Four Reasons You Aren't Losing Weight

The hardest client to manage are those who are stuck in their ways. They may have stuck to the same training program and/or diet for two years without making progress, yet they don't want to make a change for the fear of losing what they have gained.

From an outside perspective, the solution looks simple - change up nutrition and training to get the progress flowing again. However, many of these people opt against bringing in an external opinion to begin with, because of cost, pride or any other reason. 

If you are one of those people, this article is here to help. Here are four common reasons that you aren't losing weight to help you fix them! You can even read it in incognito mode so no one will ever know you took someone else's advice!


Lack of training intensity

Training creates the stimulus for weight loss, and is even more important for body recomposition. Turning up to the gym is great and staying there for an hour is even better! However, if you aren’t working hard and sticking to a well-designed program, it becomes hard to get the results you want from that training session.

An intense training session can be the difference between making progress and staying right where you are. The most important component of intensity is that it should be challenging for you! Many people get caught up in the trap of lifting slightly heavier weights than the average person, but then not progressing because they lift on their laurels (yes lift, not rest). You need to continually push your own progression which requires intensity to get that done!

FIX: shortening your bloated training sessions is an easy way to increase intensity. You will find yourself completing more work in less time, which will increase intensity right away!


Sticking to your strengths

A good way to not make progress is to write your own training and nutrition programs. The idea of hiring a professional can seem foolish, surely anyone can put together a training program (lift weights) and nutrition plan (eat good food), so  I’ll just do it myself!

What often happens is that people program to their strength and avoid their weaknesses. They quickly max out the progression they can make on their main strengths, but instead of hiring an expert or bringing up their weaknesses, they plug away and soon get frustrated by their diminishing returns.

Now would be the ideal time to bring in external advice – but now they have been training for two years and know too much to ask anyone else. It’s a vicious and foolish cycle, but we have all been there (me included) and it will continue to perpetuate.

FIX: look through your last three programs and see what exercise your are constantly avoiding. Make them a priority for a 4-6 week training block and note their progression.

Assessing your weaknesses

I'll be sharing more simple assessment tools and methods that you can use to determine your weakness and areas for improvement. This content will be sent to members of the Integrated Insider, which you can join below!

No accountability

What client base gets the best results – brides to be! They have a deadline (we usually set it three weeks before the wedding – to minimise stress) and motivation for how they want to look. They are accountable to the timeframe, themselves and quiet often externally, such as friends or the bridal party.

Now I am not advising you to propose annually just to help you get in shape for summer, but this goes show the benefits of accountability.

It’s very hard to be accountable without an external source (coach, partner, etc) keeping you on track. While you will be accountable to yourself in the early stages of the program as the progress is flying along, the true value of an external source is their expertise when the progress slows and your motivation wanes. 

But hey, I'm at trainer, so of course I am going to say that... 

Over the past 12 months, I’ve hired two different coaches and a nutritionist. It’s a lot easier to be accountable to them, then to anything I write, and this has been reflected in strength and body composition progress, as well as motivation. The financial investment also makes my stick to the recommendations they provide!

FIX: consider a professional that you can be accountable to. Online coaching is extremely good value and can be just the accountability, expertise and viewpoint you need!



If you aren’t willing to stick to a program for 4-6 weeks, it becomes very difficult to know whether or not it works. If results don’t come in the first ten days, - which they won’t always – you need to keep going!

Many people will try a program – whether it be for strength or body composition – for two weeks, without massive improvements. They decide “this program sucks” and they jump to something else and the cycle repeats.

I’ve had clients who haven’t made progress in the first 2-3 weeks of a program, but then once we establish this baseline and then make some alterations they cruise along. In the end, the first few weeks turns out to have been very beneficial to their program!

FIX: stick to the program - it's so simple in theory, yet so hard in practice!



Getting results requires you to work smart and hard. By addressing these four common reasons for not making progress, you may break through plateaus that you thought were never-ending and get the results you deserve!