{"id":871775,"date":"2026-10-05T16:32:23","date_gmt":"2026-10-05T16:32:23","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/871775\/"},"modified":"2026-10-05T16:32:23","modified_gmt":"2026-10-05T16:32:23","slug":"pt-kylie-balis-shares-4-common-fitness-habits-she-stopped-to-lose-7kg-and-stay-strong","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/871775\/","title":{"rendered":"PT Kylie Balis shares 4 common fitness habits she stopped to lose 7kg \u2013 and stay strong"},"content":{"rendered":"

Fitness coach Kylie Balis<\/a> has made her fair share of mistakes in the gym \u2013 but changing her approach helped her lose 7kg (15lb) while becoming ‘stronger and more confident’ in her body.<\/p>\n

The founder of the Burn and Build<\/a> programme says she had to learn through experience which of her habits were actually bringing her closer to her goals.<\/p>\n

‘Everything in this reel is something I had to learn after years of making fitness way harder than it needed to be. Once I did, my body and my mindset changed,’ she said on Instagram<\/a>. <\/p>\n

Now, she’s sharing the habits in the gym that held her back. <\/p>\n

‘Most people don\u2019t need to add more cardio, more workouts or more restriction; they need more structure, better recovery and enough fuel,’ she said. ‘I got leaner by training smarter, lifting heavy, recovering properly and eating enough.’ <\/p>\n

4 things Balis stopped doing that helped her lose 7kg 1. Doing different workouts every week<\/p>\n

‘I feel like this is where so many people struggle and it’s what I would change first,’ Balis explained.<\/p>\n

She stopped copying ‘random influencer’ workouts and followed a structured programme built to help her progress from week to week.<\/p>\n

The plan involved tracking her lifts, repeating movements and challenging herself to get stronger over time by using progressive overload<\/a> \u2013 aka gradually making exercises more challenging by, for example, increasing the load or reps.<\/p>\n

‘It wasn’t about doing more, it was about doing the right things consistently,’ she said. <\/p>\n

2. Thinking more workouts were better <\/p>\n

Balis mistook overtraining for self-control. <\/p>\n

‘I was on the road to burnout… I used to go to the gym every single day either before or after work, and on the weekends because “I had the extra time”. I thought that was discipline, but I was actually under-recovering,’ she recalled. <\/p>\n

Research has repeatedly shown the detrimental effects of overtraining. One review<\/a> found that periods of excessive exercise resulted in measurable declines in performance. <\/p>\n

‘However, once I learned the science behind recovery and muscle growth, I [realised] that less is often more,’ she said. <\/p>\n

Now she works out strategically, allowing her muscles to recover, repair and adapt between workouts. <\/p>\n

3. Doing too much cardio<\/p>\n

‘More cardio, more workouts, more cutting,’ was Balis’ MO. <\/p>\n

However, she learned that the more efficient approach was to lift weights and focus on progressive overload in her lifts. <\/p>\n

‘Strength training builds muscle<\/a>, which makes your metabolism work [more efficiently],’ she explained. <\/p>\n

That’s especially beneficial if fat loss is your goal. <\/p>\n

4. Under eating <\/p>\n

Balis used to aim for as few calories as possible: ‘I [thought] that was the only answer.’<\/p>\n

Then, she started tracking her macros and hitting her protein targets consistently. ‘I stopped fearing food and started eating to support my training and performance,’ she said. <\/p>\n

That also meant incorporating carbs into her meals rather than avoiding them. <\/p>\n

‘Gone are the days that I only let myself have one slice of bread. I [worked out] my actual carb goal,’ she explained. ‘Once I trusted the numbers and ate for performance, my results spoke for themselves.’<\/p>\n

Overall, she changed her relationship with food and body weight. <\/p>\n

‘I stopped [going by] the scale and started tracking strength, energy, and body composition,’ she said. ‘Funnily enough, that is exactly when everything started falling into place.’ <\/p>\n

Want to train like Liz Earle<\/a>?<\/p>\n

Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

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