GONE for your sixth workout of the week and still wondering why you aren't even beginning to look or feel like Commando Steve yet? Well chances are there's a good reason why you're nowhere near as toned, and probably months away from looking anything like The Biggest Loser personal trainer Steve Willis.
But the good news is there's plenty you can do to at least start achieving better fitness results and it doesn't just involve slogging your guts out at the gym.
While Commando Steve follows a strict diet and exercise regime, the rest of us mere mortals can have a little more fun when it comes to keeping fit and looking great.
It does involve changing old habits and, according to the man himself, it simply comes down to mind over matter.
The fitness guru, who served 10 years in the army, including a stint in the Special Forces as a Counter Terrorism Team Commander, says getting fit and staying that way is all about commitment, dedication and sheer hard work.
"The major reason why people fail or give up on their fitness regimes is not physical, it's mental," the Commando told news.com.au. "You need to have strength of mind in order to achieve strength in body.
"Granted good nutrition and a varied and well balanced fitness regime are key factors but without dedication and commitment you are unlikely to ever achieve your goals.
"Anyone can achieve their optimum level of physical fitness if they are motivated and consistent. So often I see people putting up mental road blocks that stop them from achieving their goals - I'm too tired, I don't have time. That's why my motto has always been 'There are no excuses'."
Still feeling impatient and want results faster than Commando Steve can run?
You could always try Commando's four-week body blitz , but be warned it's not for the faint hearted and may set you up for failure if you don't do things properly.
Fitness writer, trainer and nutrition consultant Ray Klerck says it is hardly surprising that most people don't end up looking like Commando Steve because they set themselves unrealistic goals.
He said the most realistic goal people should set was to "be happy with what you see in the mirror and enjoy your body for all the things it can do".
"Think about people with disabilities who would give anything to have the use of your body for a day, so a good goal would be to be appreciative of your gift, love it and use it," he said.
And anyone even contemplating a hardcore fitness regime has to put in the hard work to get the results.
Klerck reckons fitness buffs need to do four weight sessions lasting between 45-55 minutes and at least three hardcore cardio workouts.
Commando Steve told Body&Soul his own regime consists of massive amounts of strength training and a balanced diet of between three and five meals a day.
Commando Steve puts contestants through their paces in the Biggest Loser. Picture: Michael Ross
It can be all overwhelming, so if you're still confused on how to get fit and stay in shape, try these tips for beating fitness failure.
1. Making the wrong choices in fitness
Klerck reckons one of the main areas people go wrong is simply the type of exercise. He says instead of choosing an activity they would enjoy they go for more effective options such as Crossfit. While structured exercise programs give good results the problem is people can lose motivation pretty fast. He adds the problem is "people end up throwing in the towel without getting significant results". The trick is to do what you enjoy and motivation will stay high.
2. Exercising at the wrong intensity
While Klerck is the first to admit you don't need a gym membership to achieve results, people often go wrong by exercising inefficiently, for example, and not fuelling up before a workout, or even eating the wrong foods at the wrong times.
3. Diet
Diet accounts for 80 per cent of a person's results, according to the fitness expert. Someone like Commando Steve would follow a strict protein diet with plenty of fresh fruit and vegetables, and less food containing grains and other carbs. "People go to the gym having eaten something three hours prior so won't have any fuel for exercise," Klerck says.
Doing these are great, but there’s more to keeping fit than weights. Picture: ThinkStock
"The trick is to have 30-40g of carbs before and after a workout," adding cereal is often not as healthy as its makers would have us believe.
He also says while it's fine to eat carbs, people need to be eating more protein to build muscle and less carbohydrates, which can decrease sport performance.
4. Too much, too soon
Over enthusiasts face a big risk here due to what Klerck says is "getting out of the blocks too quickly," particularly around January when motivation is high.
The problem, however, arises when fitness buffs train six days a week before realising they can't keep up and give up all together after a couple of months. The key is to get a good exercise/life balance by working out three to four times a week which will mean you keep your regime up six months later.
5. Get your hormones checked
Klerck advises anyone hitting a fitness wall to get their hormones checked as various problems, such as imbalances, can have a massive impact on a person's ability to get the results they want.
Continue the conversation via Twitter @newscomauHQ | @DebKillalea | Body&Soul
But the good news is there's plenty you can do to at least start achieving better fitness results and it doesn't just involve slogging your guts out at the gym.
While Commando Steve follows a strict diet and exercise regime, the rest of us mere mortals can have a little more fun when it comes to keeping fit and looking great.
It does involve changing old habits and, according to the man himself, it simply comes down to mind over matter.
The fitness guru, who served 10 years in the army, including a stint in the Special Forces as a Counter Terrorism Team Commander, says getting fit and staying that way is all about commitment, dedication and sheer hard work.
"The major reason why people fail or give up on their fitness regimes is not physical, it's mental," the Commando told news.com.au. "You need to have strength of mind in order to achieve strength in body.
"Granted good nutrition and a varied and well balanced fitness regime are key factors but without dedication and commitment you are unlikely to ever achieve your goals.
"Anyone can achieve their optimum level of physical fitness if they are motivated and consistent. So often I see people putting up mental road blocks that stop them from achieving their goals - I'm too tired, I don't have time. That's why my motto has always been 'There are no excuses'."
Still feeling impatient and want results faster than Commando Steve can run?
You could always try Commando's four-week body blitz , but be warned it's not for the faint hearted and may set you up for failure if you don't do things properly.
Fitness writer, trainer and nutrition consultant Ray Klerck says it is hardly surprising that most people don't end up looking like Commando Steve because they set themselves unrealistic goals.
He said the most realistic goal people should set was to "be happy with what you see in the mirror and enjoy your body for all the things it can do".
"Think about people with disabilities who would give anything to have the use of your body for a day, so a good goal would be to be appreciative of your gift, love it and use it," he said.
And anyone even contemplating a hardcore fitness regime has to put in the hard work to get the results.
Klerck reckons fitness buffs need to do four weight sessions lasting between 45-55 minutes and at least three hardcore cardio workouts.
Commando Steve told Body&Soul his own regime consists of massive amounts of strength training and a balanced diet of between three and five meals a day.
Commando Steve puts contestants through their paces in the Biggest Loser. Picture: Michael Ross
It can be all overwhelming, so if you're still confused on how to get fit and stay in shape, try these tips for beating fitness failure.
1. Making the wrong choices in fitness
Klerck reckons one of the main areas people go wrong is simply the type of exercise. He says instead of choosing an activity they would enjoy they go for more effective options such as Crossfit. While structured exercise programs give good results the problem is people can lose motivation pretty fast. He adds the problem is "people end up throwing in the towel without getting significant results". The trick is to do what you enjoy and motivation will stay high.
2. Exercising at the wrong intensity
While Klerck is the first to admit you don't need a gym membership to achieve results, people often go wrong by exercising inefficiently, for example, and not fuelling up before a workout, or even eating the wrong foods at the wrong times.
3. Diet
Diet accounts for 80 per cent of a person's results, according to the fitness expert. Someone like Commando Steve would follow a strict protein diet with plenty of fresh fruit and vegetables, and less food containing grains and other carbs. "People go to the gym having eaten something three hours prior so won't have any fuel for exercise," Klerck says.
Doing these are great, but there’s more to keeping fit than weights. Picture: ThinkStock
"The trick is to have 30-40g of carbs before and after a workout," adding cereal is often not as healthy as its makers would have us believe.
He also says while it's fine to eat carbs, people need to be eating more protein to build muscle and less carbohydrates, which can decrease sport performance.
4. Too much, too soon
Over enthusiasts face a big risk here due to what Klerck says is "getting out of the blocks too quickly," particularly around January when motivation is high.
The problem, however, arises when fitness buffs train six days a week before realising they can't keep up and give up all together after a couple of months. The key is to get a good exercise/life balance by working out three to four times a week which will mean you keep your regime up six months later.
5. Get your hormones checked
Klerck advises anyone hitting a fitness wall to get their hormones checked as various problems, such as imbalances, can have a massive impact on a person's ability to get the results they want.
Continue the conversation via Twitter @newscomauHQ | @DebKillalea | Body&Soul
