What you can't expect your PT to do is to execute any of these changes. He or she cannot transplant discipline into your DNA. Instead of fretting over extra pounds around your hips, you'll need to decide to turn it around and abandon lazy excuses.

«My Genes Work Against Me»

It begins in your mind: your body simply does what your will commands. To be sure, we're a very efficient machine and fat are stupid. Given enough stimulation and proper nutrition, the first grows steadily. The latter will melt without complaint in a calorie deficit. It's not complicated: calories in – calories out!

The litany of, «I follow a diet and exercise regularly – and still don't lose weight. I have the feeling my metabolism is too slow, or my genes are to blame.» All lazy excuses! Have you counted the cocktails you drank during a weekend blow-out, or accounted for the calories when you drench your salad in convenience dressing, or the «splosh» of milk in your coffee? What about the «tiny» piece of chocolate cake after dinner?

Calorie Deficit Essential

These «meaningless» additions to your diet can quickly add up to 400 calories extra per day. For reference, it takes a 75-kilogram man 10,000 steps to work off 400 calories!

«I jog three times a week, plus three interval sessions, and I don't eat carbohydrates at dinner. And I'm actually gaining weight!» The reason is usually simple: too little control over calorie intake.

Some very active people eat too much and end up in calorie surplus. A calorie deficit is vital to lose fat. When you eat carbs, proteins, and fats is inconsequential – a fig isn't more calorie-rich if you eat it at night than it does at breakfast!

Leyla Hamzi and Dario Pozzi run Pozzible, a Zurich-based fitness and nutrition advisory. Individual training and nutrition plans are the cornerstone of any coaching. Pozzi, who has advised and trained 400 private clients, worked in UBS' asset management arm before becoming a personal trainer.