Fitness coach lists mistakes hindering progress

Skipping sleep raises cortisol, increases hunger and sugar cravings, and promotes fat storage; aim for 7-9 hours nightly.

NEAT (Non-Exercise Activity Thermogenesis) burns more calories than gym workouts; include walking, cleaning, and pacing.

Constantly switching workout programs hinders progress; stick to one routine for 8-12 weeks with progressive overload.

Crash dieting below 1200 calories slows metabolism, burns muscle, and triggers binge eating; aim for a sustainable deficit with adequate protein.

Prioritizing cardio over weight training leads to muscle loss; strength training is essential for body composition.