We all love a big goal.

“John, I want to lose 10kg.” 

Brilliant. Clear. Ambitious. 

Then two weeks later… 

 “I’ve only lost 1kg. This isn’t working.” 

And that’s usually when I have to explain that fat loss is not Amazon Prime. 

You don’t order a new body on Monday and have it delivered by Friday. 

Here’s the truth. The results you get are usually very closely linked to the effort you repeat, week after week. 

Not the effort you think you’re putting in. Not the effort you manage Monday to Thursday before the weekend happens. The effort you can sustain consistently. 

Losing 1kg in a couple of weeks is actually excellent progress. But because the end goal is 10kg, your brain decides it’s “too slow”. Even though you are moving in exactly the right direction. 

That’s impatience, not failure. 

Most of our members are between 33 and 55. They’ve got work, kids, partners, tired brains and very full diaries. So we don’t start with a complete lifestyle overhaul. 

Week 1 and 2 might simply be: 

Train three times a week. 

Increase daily steps by 2,000. 

That’s it. Two targets. Very unsexy. Very effective. 

If you can hit those for two weeks, we add another layer. 

Maybe we tidy up breakfast. Maybe we add more protein. Maybe we add another small step target. 

We build habits slowly, because habits built slowly actually last.

And while we’re here, let’s talk about the scales. 

The scales are one data point. Not the full story. 

Your weight can go up because you slept badly, had a salty dinner, trained hard or your hormones are doing their thing. 

That’s why we care about trends over time, not single weigh-ins. And we care just as much about: 

How your clothes fit. 

How your energy feels. 

How your confidence feels. 

The compliments that start coming in. 

Now for the important bit. 

Why is losing 10kg actually important to you? 

What will it do for you? 

Feel more confident. 

Have more energy. 

Feel better in your clothes. 

Feel more like yourself again. 

 Because nobody really wants “10kg less bodyweight”. 

They want the feeling they think comes with it. And finally, the honest question. 

Does your goal match the lifestyle you’re currently living? 

If you want a big change but aren’t willing to make any small changes outside the gym, the maths won’t work. 

That’s not a failure. It just means something needs to adjust. 

Consistency beats intensity. 

Patience beats panic. 

And boring done well beats perfect done for six days. 

If you keep showing up and doing the basics properly, your results will catch up with your effort. 

 They always do.