Are you not seeing the weight loss results you want?
It can be frustrating to go weeks or even months on a weight loss program and not see results you want! What makes this scenario even more frustrating is not knowing why you are not getting the results you want even though it may seem like you’re doing everything in order to reach your goals.
I’ve seen how difficult and frustrating this can be so I want to give you 4 things you can do to get better weight loss results and achieve your body shaping goals.
Start Weight Training

One of the greatest obstacles many people seeking to lose weight face is gaining all the weight back once they have finally reached their goal. This can be caused by a number of different things but one of the top culprits is loss of lean muscle mass.
Certain weight loss techniques and programs can cause not only loss of body fat, but also loss of lean muscle as well. This results in an unhealthy body composition once you reach your goal body weight and can contribute to regaining unwanted body fat.
One important way to combat this is by incorporating weight training into your exercise program. Weight training stimulates muscle growth and will allow you to maintain lean muscle mass while losing significant amounts of body fat. It’s also important that you’re getting enough protein in your diet in order to support lean muscle maintenance.
Use Free Weights

Going along with weight training, you don’t want to limit your exercises to machines that isolate a particular muscle. This isn’t the best way to maximize your results.
Instead try using free weights for the majority of your workout, and increase your weights over time. Free weights require the recruitment of not only the main muscle being worked, but also surrounding muscles that support the main muscle, so you get more bang for your buck.
Using free weights also promotes muscular balance and is more functionally sound, in terms of translating into movements that you perform every day.
Do Cardio Last
If you’re switching from a workout program that only utilizes cardio, it may be tempting to start with cardio and do cardio for a majority of your workout. This will likely leave you worn out and unwilling to do the strength training portion of your workout.
To better benefit from the overall workout, start out with strength training and then do cardio. Doing weight training first will allow you to perform free weight movements with better control and form. This will not only prevent injury but can also prepare you for your cardio session.
You may also opt to separate your cardio and weight training by doing them on different days of the week.
Restructure Your Cardio Workouts

When beginning a weight loss program, many individuals think that it is a good idea to jump on the treadmill or exercise bike and just ride it for a while and this will help them lose weight. While you can burn calories and elevate your heart rate to a degree by doing this, there is another form of training that will likely be more beneficial and can also save you a good amount of time.
The form of training I am referring to is called High Intensity Interval Training, or HIIT for short. HIIT training involves intervals of high intensity exercise such as sprinting, followed by intervals of low intensity exercise such as walking, or rest. This is a great way to get your heart rate up and jump start your metabolism.
Conclusion
If you aren’t incorporating each of these steps to get better weight loss results already, give them a try and see for yourself just how effective they can be. Each of them will help you lose weight in a healthy manner and can lead to an ultimate lifestyle change that will last you a lifetime, not just as long as your latest diet.
If you are looking for an exercise program that utilizes each of the tips mentioned above, check out our completely free IdealShape Up Challenge by clicking on the link below.
Questions? Let me know!

Please help I’ve been with a trainer now sence 2 23 15 I started at 214 body fat of 41 % I train with her 5 days a week I am a diabetic my sugar started at 200- 300 it is now at a steady of 100 all day as of today I’m at 43% body fat and weigh 223 I’m very discouraged and down what a am I doin wrong my trainer does not understand this either if u can offer any advise thank you
Hi Natalie,
I’m sure that’s really frustrating! I feel for you for sure! I have a feeling it has to do with your diet. Even if you have cleaned up your diet and are eating healthier you may still be eating too much food. If you are interested in a meal plan program that will help you check out our packages that include Ideal Plan. This is our done for you program with meal plans, food lists and everything you need to see results. It’s an amazing program! Good luck!
Lindsey
Hi,
I am on my 4th week of the idealshape challenge and love it!! (I started the first round late) I have heard conflicting arguments regarding going by weight as a measure of progress. It is a good idea to check your weight weekly or go more by how you feel? I’ve also wondered if going by measurements were the best way to go as well. When I weighed myself this week I though I had lost approx 4 lbs and was very discouraged when the weight was back on a couple days later. Is this water weight? I feel smaller than I did when I started the program but the scale is not moving. Help!!
Hi Andrea! Congrats on sticking with it!! The scale only tells part of the story. If the scale IS going down, that’s usually a good sign as long as you’re lifting weights like you are. If you’re lifting, you’re likely keeping your lean body mass and losing fat. But if the scale isn’t moving much that isn’t necessarily a bad thing! You can definitely be dropping fat AND building muscle at the same time which can cause the scale to look like nothing’s happening. In that case you do want to go more by how you feel, measurements and how your clothes fit. If you’re new to lifting weights, this is very likely the case.
When weight drops like that and then goes back up it is likely just fluctuations in water weight.
Stick with it and you’ll see long term results! 🙂
Lindsey
I have been doing the challenge (not signed up, though. I have not started the product, coming this week. However, I am on week two and cannot find the email that has it set up with the seven days of exercises. I have to go to You Tube individually and get them. Could someone send me the Week Two of the challenge in an e-mail, so I can add it to the others? Thank you. I appreciate the free offering of it as I had no idea how to exercise before and Lindsay explains it very well. Eydie
PS I only need week Two of the Challenge. Thanks
Hi Eydie, I assume you mean that you did enter your email to start getting the Challenge, you just didn’t enter the contest part that requires a before photo?
Assuming you’re signed up to get the emails, you should receive them once per week on the same day that you signed up. We’ll re-send the Week 2 email to you. Hopefully you don’t have any trouble getting Week 3 – let us know!