Well, here are some simple things you might consider to get the results you want.

These small changes will lead to huge results when adhered to. They include:

1.You are not being as strict and consistent as you think. We all have a different understanding of what is the best food to eat or how much exercise we should be doing. We need to monitor our energy in versus our energy out. Try using a food tracking app or start a food and exercise diary, using a personal trainer or health professional as the goalkeeper. You only get out what you put in!

2.You're consuming too much sugar. These days it seems sugar is in almost everything. Essentially sugar is an energy source found in several forms naturally occurring and man-made. If the energy consumed is not exerted in the energy-out phase, the sugar is stored in the body as fat. Stick to fruit as your natural sugar fix.

3.You aren't eating a protein filled pre-workout meal. Studies have shown that having a small protein-based snack before a workout can improve performance and burn more calories throughout your session and for the rest of the day.

Try natural-sourced protein such as eggs, dairy and meat rather than the synthetic drinks and bars that possess so many additives and fillers.

With the right guidance, knowledge and advice you might just be able to tweak your current regime to make a huge change for the better.

Happy training!

Lukas Chodat is the director of Chodat Fitness.