Training Hard but Seeing No Results?

Training Hard but Seeing No Results? These 3 Nutrition Mistakes Might Be the Reason

By Łukasz Dąbrowski – Head Coach at Alpha Project, Birmingham

You’re showing up. You’re lifting, sweating, pushing through every session. But the scale hasn’t moved, your clothes don’t feel any looser, and your energy levels? Flat.
Sound familiar? You’re not alone.

I see this all the time as a personal trainer — especially when summer is just around the corner and motivation is high. But here’s the hard truth:
Even the best training programme won’t deliver results without the right nutrition.

Let’s break down the 3 most common nutrition mistakes that could be holding you back — and what to do instead.

❌ 1. Not Eating Enough Protein

Protein is the foundation of muscle repair, recovery, and body composition changes. If your protein intake is too low, your body can’t rebuild properly after workouts — and your results will suffer.

Signs you're not getting enough:

• You’re sore for days

• Your muscle definition isn’t improving

• You constantly feel hungry

What to do instead:
Aim for a source of lean protein in every main meal, and use snacks wisely (like a quality protein shake post-workout).
Not sure how much you need? That’s exactly what we help you calculate in your personalised plan at Alpha Project.

❌ 2. Too Much Cardio, Not Enough Recovery

Cardio has its place — especially for heart health and stamina — but overdoing it while under-eating leads to muscle loss, fatigue, and stalled progress.

Many clients think:

"If I’m not losing fat, I just need to do more cardio."
That’s often a mistake. The problem isn’t effort — it’s balance.

What to do instead:
Combine strength training with moderate cardio, and prioritise quality sleep, rest days, and smart fuelling. Your body needs time and energy to recover and grow.

❌ 3. Following a Restrictive Diet That Backfires

Fad diets. 1,200-calorie plans. Zero-carb weeks. Sound familiar?

If your nutrition plan leaves you constantly tired, irritable, or thinking about food 24/7 — it's not sustainable, and it won’t work long term.

What to do instead:
We teach flexible eating strategies that match your goals AND your lifestyle. That means:

• No “forbidden” foods

• Real-world balance

• Structure, not starvation

The goal is consistency, not perfection.

✅ At Alpha Project, We Combine Smart Training With Smarter Nutrition

Training hard is important — but when you pair it with personalised nutrition, that’s when real transformations happen.

Whether you want to lose fat, gain muscle, or just feel healthier and more confident this summer, we’ll guide you with a plan that actually works.

📌 Need help with your nutrition and training plan? Let’s talk.
Book your online consultation or drop us a message — and let’s start building results that last.

#AlphaProject #NutritionTips #SummerTraining #FitnessCoachBirmingham #TrainSmartEatSmart