1. You’re not a coeliac, but you still eat gluten free.
To be clear, most of the foods that contain gluten, are energy dense foods that will probably help you consume more calories than you truly need. However, most of the supposed benefits to going gluten free are simply the result of reduced calories and fewer refined foods, not because the evil protein gluten has been vanquished. So unless you have a genuine reason to avoid it, don’t stress over whether you’re eating gluten free.
2. You’re counting calories and still eating crap foods.
The biggest issue with companies that promote this approach, (weight watchers and the like), are not that you’re eating crap food, but that the habits that relate to it haven’t changed. All of our clients eat waaaay less processed or refined foods eventually because we teach them how to make proper food (you know, stuff you could grow or catch yourself), taste delicious. Once they know that, we can redefine what their habitual eating habits are, because they no longer see junk food as a necessary pleasure. So unless you want to carry on counting calories for the rest of your life, focus on eating better, not just less.
3. You have no idea how many calories you eat, but you’ve been struggling to lose weight for ages.
This may sound contrary to the previous point, but in the long run, assuming you’re eating well, if you’re not losing weight it’s because you’re taking in too many calories.
Now the secret here, is that sometimes this can be a daily thing or an ad hoc thing. One of my clients would consume around 300 calories less than he needed on most days, yet struggled to lose weight. Why? Because every 3-4 weeks he’d go away for the weekend and take in a whopping 30,000 calories made up almost entirely of beer, burgers and pizza.
So if you want to lose weight, eat good food and don’t eat too much. Then make sure your fun times don’t completely eradicate your efforts.
4. Your training involves wave sets, clusters and a periodised structure and you’re not strong.
If you don’t have a decent foundation of strength, you don’t need any advanced training strategies. Focus on getting your Deadlift, squat, push ups/bench press, rows, pull ups and military presses to a decent level, before messing around with advanced training protocols.
5. You’re training for fat loss and resting more than 60 seconds between sets/exercises.
Like everything, there are exceptions to this, but unless you have any psychological, emotional or comfort issues that prevent this, your goal should be to keep rest to a minimum. if you need more rest than that, you’re probably working too hard on the wrong stuff or not adjusting your intensity levels properly.
6. You listen to or read mainstream media for your information.
Mainstream media doesn’t make money by telling you that what they’ve been publishing for the last year is still true and nothing’s changed. Men’s Health wouldn’t sell many copies if every month the cover line was “Squats: Still the Best”. So they’re incentivised to write about fads instead of what works.
Not only that, but in some cases articles are biased towards a particular product or sponsor. Instead, avoid the middlemen and go directly to the source for your information where possible.