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It's so damn frustrating! You're exercising like crazy, your healthy eating is on point, but you're not slimming down or looking as toned as you want. Maybe you're tackling your goals in the wrong way. This diagram posted by personal trainer Dimitri Peskin from evolvetrainingsystem [3] shows what it takes to build muscle and lose fat.
Dimitri says that the biggest aspect to making changes in your body composition [4] has to do with your mentality. If you're willing to put in the time, "face challenges, overcome obstacles, and understand that it's not a smooth road, you'll be fine, everything will come together. Fix your mentality and your problems will be fixed, not instantly but inevitably."
You need the determination and the drive to push yourself out of your comfort zone [5]. You need consistency, even on days when you are tired or feel like giving up. You need to believe in yourself and in your ability to crush your goals. It's also important to remember that even though you want to lose weight or change something about how you look, having a positive attitude about your body [6] is essential, as is creating realistic expectations.
With a strong mindset [8], the rest of the pyramid is just details. Obviously losing body fat and gaining muscle requires proper nutrition and exercise, but none of that will matter if you're looking for "a quick fix" or you're "not balancing your regular life with fitness." Transformation needs to happen in your mind first, and then your body will follow!