Are your expectations realistic and in line with the effort you are willing to put in?

Over the past 16 years in the fitness industry, I have come across every type of goal, aim and personal reasons why people spend time in any training environment.

These will vastly differ from one person to the next, with people switching between goals, aim and personal reasons for training on a regular basis trying to achieve that inner happiness and body perfection without a clear, concrete and well-constructed training and nutritional plan.

Goals include:

  • Weight loss
  • Inches off
  • Weight gain
  • Toning
  • Hypertrophy
  • Performance training
  • Sport specific
  • Rehabilitation
  • Getting in shape for a wedding or holiday
  • Charity fitness events
  • Increase mobility, flexibility and range of movement
  • Health reasons

Goals are very personal and always carry an emotional attachment of some sort.

These can include things like:

  • Low self-esteem
  • Confidence issues
  • Depression
  • Marriage break ups
  • Relationship issues
  • Death
  • Stress
  • Vanity
  • Competitiveness
  • Illness
  • Anxiety

There are many more reasons, but if you take a moment to sit down and think about your own goals, emotions are always present.

I am convinced that every person reading this will be currently in one of those training phases mentioned above. Some of you have been in this training phase all your training life, without any real and measurable success.

The lack of real success is not through lack of trying, time spent in the gym, sweating, working hard and busting your balls every day until you can’t go anymore, not to mention the crazy diets you have put yourself through however it comes down to the following:

Your expectations needs to be realistic with the amount of effort you are willing to put in.

Let’s break this down and hopefully by the end of this you will have a far better and more realistic understanding about yourself, your aims, goals, desires and expectations in and outside the gymnasium.

The only question you need to ask yourself, what is your expectations from the list of goals mentioned earlier and are you realistic with the level of effort you are willing to put in to achieve these goals?


  • Training in the gymnasium
  • Training outside
  • Weight lifting
  • Circuit training sessions
  • Flexibility and mobility training
  • Following training programs and routines.
  • Training 6 – 8 times per week
  • Training when you feel good
  • Training even if you don’t feel like it
  • Eating the right nutritional food
  • Preparing your meals in advance
  • Not missing a single meal
  • Drinking your daily water allowance
  • Saying no to sugar
  • Saying no to alcohol
  • Getting the right amount of rest and sleep every night
  • Not making excuses why you cannot commit
  • Finding training time more important than social time
  • Pushing through the pain barriers and setting new records

Willingness to do what others are not! = Success!!!

Example 1

My goal is to appear on the front cover of Men’s Health Magazine!

  1. I am willing to train 6 days a week
  2. I am willing to do split routines every day: cardio in the morning and weight training in the evening.
  3. I am willing to do all my food preparation for the week on Sundays and eat my 6 healthy measured portions per day.
  4. I am willing to drink my required water intake everyday: 0.06ml per 1kg of body weight.
  5. I am willing to cut out all sugars, sweets and refined foods from my diet.
  6. I am willing to be open-minded and learn from the best.


Training hard and eating clean does not give you the justification to eat junk food and drink alcohol!

If you can relate to the above, which I truly believe most of us can – your expectation is not realistic.

Example 2

My client’s goal is to look like a fitness model!

  1. They are willing to train hard.
  2. They are willing to commit to a personal trainer once a week.
  3. They are willing to do 3 sessions on their own.
  4. They are willing to make changes to their diet.
  5. They are willing to stop going out as much.

Willing to see a PT once a week, training by themselves and not going out that much is PLAIN AND SIMPLY NOT GOOD ENOUGH!!

Ladies and gents the two examples are people that are not realistic with their expectations yet want the desired outcome.

Too many of my clients want to lose weight, tone up or add lean muscle mass onto their bodies. They are more than happy to show me a picture of someone with great arms, a great butt and legs of steel that they want to look like, but the effort they are willing to put in is not realistic with their expectations.

Success only comes to those who are willing to give 100% with every training session.

  • Someone who trains 8 -10 sessions per week every week!
  • Someone who trains with VOLUME and INTENSITY!
  • Someone who does not miss a training session!
  • Someone who works on agility, flexibility and mobility as much as they do on lifting weights and pounding the treadmill!
  • Someone who is willing to wake up 30 minutes early every day to feed their bodies the required nutrition they need before their day starts.
  • Someone who is willing to cancel any social event because it may interfere with his or her training.
  • Someone who does not make excuses for not attending the gym but someone who finds solutions to make it to their training sessions.
  • Someone who eats well to train well and not someone who trains hard to justify their bad eating habits.

Remember your own expectations should be realistic in accordance with the amount of effort you are willing to put in.

Nutrition is 70% of your body transformation.

Training is 30% of your body transformation.

Hard training cannot out perform a bad diet however a great nutritional eating plan can outperform a bad training program.

Set yourself realistic goals!