Eastern Suburbs Boot Camp Instructor Shares 4 Biggest Fat Loss Mistakes

Finding it tough to lose those last remaining kilos? Cant seek to budge that flat stomach or lose the excess fat on the hips and thighs?

My clients often ask me the same questions about fat loss and after reviewing their nutrition and exercise log I see the same mistakes made time and again.
Here are a few of the most common mistakes I see people make and how you can solve them.

1. Not training consistently enough. When training for fat loss you need to increase your metabolism, the higher your metabolism the more calories youll burn. If you dont train consistently enough your metabolism wont increase to desired level. Consistent training has a cumulative effect resulting in more calories (fat) being burned. Train a minimum of 3 times per week.

2. Not calorie counting. To lose weight you must create a calorie deficit through exercise and nutrition. A calorie deficit basically means you burn more calories than you consume. You cant out train a poor diet, you need to know how many calories youre consuming on a daily basis otherwise how are you supposed to know whether youve created a calorie deficit? Everyday keep a nutrition log of your diet.

3. Drinking too much alcohol. This one ties in with fat loss mistake number 2 but deserves special mention. Alcohol is full of empty calories with no real nutritional value and will therefore increase fat storage.
Drinking too much alcohol reduces the amount of fat your body burns for energy and while the liver is metabolizing alcohol youre unable to metabolize fat. If youre trying to lose fat you need to completely cut out alcohol.
1 glass of wine (average): 130 Calories
Regular beer: 150 Calories
Pre-Mixed Smirnoff Raw, (all flavors): 230 Calories

4. Not changing your exercise program regularly enough. Ever wondered why you hit a plateau? Typically you need to mix up your program after every 6 exposures. Once youve performed the same exercise for 6 times or more in a row you need to do one of the following.

a) Change the exercise
b) Change the reps
c) Change the sets
d) Change the tempo (lifting speed)

5. Giving up too early. Theres no quick fix solution when it comes to losing weight, if you’re serious about losing weight it takes determination, commitment and patience. After a few weeks of training youll begin to notice changes happening which will motivate you to try even harder. Don’t expect things to happen overnight and STICK with it.


6. Spot reduction. I must have heard people say a thousand times “ I need to do more crunches I can feel myself starting to get fat”. Doing set after set of the same exercise to try and lose fat in some areas just doesn’t work. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat.


If you make these changes to your weight loss program I guarantee youll instantly see better results, FASTER.

Train Hard!

Dan Clay

Eastern Suburbs Boot Camp
Sydney Personal Trainer
Corporate Health