It's a frustrating feeling, thinking that you're doing everything right when it comes to your training and your diet, but the results are just not showing...
You feel like you should be seeing some changes by now, but it feels like your body just doesn't want to get in shape!
The harsh reality is that, you're no way even close to what you SHOULD be doing in order to see results...
I'm only being harsh, because I want to help you understand the main reasons why you're not seeing them and the amount of effort, planning and consistency it ACTUALLY takes to achieve a great physique.
Most people just look at my physique, they get inspired and think I want to have that physique... 99% of which aren't willing to put in the work day in and day out... Even if they don't see results fast enough...
Not understanding the 1000's of hours that I've put in the gym and in the kitchen preparing each meal, tracking all my calories and macros, planning my workout routines weeks ahead...
Even reading all that will scare most people and make them run for the hills...
There is just no shortcuts to getting that natural physique and yet most people still look for them..
But if you're willing to put in the work and stay dedicated with a long term strategy, the results can be quite amazing!
I believe it's all in the journey and NOT the destination... Even though it may take years to achieve my ideal physique. I'm willing and happy to put in all the work I need, to slowly chisel away to a physique that can hopefully one day leave a legacy... Dreaming big, haha.
Great so now that we have some background, let's get in to the meat and potatoes of this post and be prepared to dig in, because it will be a long one! I've tried to rank things in order of importance that I feel makes the most difference, let's get into this.
1. You Don't Have the Right Mindset
Now the reason why I'm putting Mindset as the number 1 most important thing to seeing results in the gym, is because it ALL STARTS with the mind. If you believe you can achieve something and if you want it Bad enough, you will find a way to make it happen. If you are positive and willing to learn, you will find the right coach/mentor or even just a simple program that you can follow online to get you started.
See most people when they start a diet and training program and really decide that they will get in shape, they begin to set very unrealistic goals. Now what happens is they try what they call 'their best' over 4 weeks usually and they end up quitting, because they didn't see those abs that they wanted...
They would believe that they can get from 25% body fat to 15% body fat in 4 weeks, not knowing that it takes a lot longer to drop that 10% body fat to actually be able to see some visible abs.
You just need to set your expectations lower and to just be happy with ANY results that you get week by week... Persist to find out which areas you can improve on a weekly basis and continue to improve your mindset as the weeks go on. So why is having the right mindset important? Because a healthy mind will eventually lead to a healthy body.
2. You Don't Have a Diet & Workout Plan
When it comes to hearing the word Diet, most people cringe and run at the thought of it! Images of broccoli and tuna come to mind, making people feel that it's IMPOSSIBLE to maintain...
Little do most people know that you don't actually have to starve yourself in order to lose weight. In fact the more you starve yourself, the more your body will try to retain weight and even put on fat to keep you alive!
Finding a great diet to fit into your lifestyle is one of my Most Important factors that I try to focus on, because it will help you get 80% of your results in the gym. Abs are built in the kitchen, NOT in the gym.
Now most people don't really have a proper strategy when they go to the gym and I see this every day. I'm training at my apartment gym at the moment and every day I see people who just come in for 30 mins, end up doing a random amount of exercises, with horrible form, resting way too long between sets, texting, chilling etc...
Months later they still look the same and probably end up wondering, Why am I not seeing results?
Think of going to gym as if you're going to war... You have to go in with a battle plan, otherwise you might not make it back... Every war that was fought and won, ALWAYS had a strategy, a battle plan...
Even in all major sports, you just HAVE to have a plan, otherwise your chances of success will be non existent. Do you think Muhammad Ali went into his boxing matches without a specific plan? Of course not.
3. Not Tracking Your Calories and Macros
Calories and Macros? Most people have never heard of Macros and only a few actually know what Calories are.
Your Calories is the energy amounts found in the foods that you eat and your macros are the Protein, Carbs and Fat amounts in each of these foods. Apps like MyfitnessPal can help you track these numbers easily.
Why should you care about these numbers? Because they are the number 1 key to your success. Once you start tracking them consistently, you will see the best results with your physique... period.
Not many people will try to find the time, to actually track their diet on a day to day basis, but the ones that DO, will reap the benefits.
4. You're Cheating Too Often On Your Diet
So you've had a good 5 days of dieting and now it's the weekend... You think that you've done quite well over the last 5 days and decide to reward yourself with that nice Burger and Chips and perhaps some Chocolate for dessert... Oh wait and a glass or two of Wine won't hurt too.
You wake up the next morning and you've gained 2kg back and your physique is back at square one... You feel frustrated and angry. Yet the next week the same thing happens...
This is a common thing that happens and it's easy to fall into this trap of Yo Yo dieting.
People spend a whole week of dieting and training, to lose 1-2kg but only end up putting it back on in 1 day of cheating, that's not controlled and not planned well.
This all comes back to improper planning and not structuring your cheat day properly, as well as not controlling your cheat meal.
5. Not Being Consistent With Your Diet & Training
This is a huge one! All the results are in the consistency of going to gym every single day that you've planned to do so, even though you might've had 1 million excuses to skip sessions...
You've tracked your diet every day of the week and have met your Calories and Macros. It's now the weekend and you've had a little cheat meal, but kept it nice and clean and had it straight after a great session at the gym...
Are you going to see results for that week? Hell yea!
You've given your body a great consistent plan, you've kept to it and you've planned accordingly... most of all you took action and actually performed what most people can't do.
Most people Can't stay consistent with a program, end up cheating on their diet, skipping gym sessions, making a million excuses as to why they couldn't go to gym, or how busy they were to track their diet... lacking all follow through... You simply can't afford to do this, if you're serious about getting in shape, because your results will suffer.
6. Doing too Much cardio and Not Enough Strength Training
We've all seen the typical gym goer who is on the treadmill for 2 hours, jumps off and does 5 minutes of weights and rushes out of the gym.
They've burned a nice amount of muscle from the excessive cardio, have little understanding of the importance of building and retaining muscle mass and go home to realize they've seen No Results and wonder why that is...
Having enough muscle mass on your frame is CRITICAL to your weight loss success, because it will help you to burn more calories, keep you fit and strong and it makes you look and feel better.
I always recommend that you start your gym routine with your strength training first and then finish off with your cardio routine, of around 20 mins. Focusing on your weight training with short 30 sec rest between sets and keeping your cardio session as intense as possible within the shortest period of time. Eg doing HIIT Sprints, which I'm a huge fan of.
7. Doing the Wrong Cardio Routine
Now this ties in with my previous point and something most people do. When most people think of weight loss, they think I'm going to do Hours of cardio and hope the weight will magically strip off me. Unfortunately it doesn't work that way and if you do end up seeing some initial success, it won't be a great long term strategy.
You want to develop your body into a fat burning machine that burns calories FOR YOU and not you having to spend Hours on boring cardio, sweating all over the place, wasting valuable time that you could've spent elsewhere being more productive...
By building more muscle and focusing on strength training and reducing your cardio time to only 20-30 mins max, you will start to see the best results with your physique.
More doesn't necessarily equal better... and with cardio it definitely applies. The human body protects itself against anything that puts too much pressure on it, because it wants to keep you alive, quite simply.
8. Not Sleeping Enough
Sleep is absolutely crucial and yet most busy individuals just can't seem to get enough of it... You might feel that you're so busy that you can't afford to sleep, but if you can't find at least 6 hours of sleep per night. You are essentially slowing down your results, burning out slowly and getting prone to higher stress and fatigue.,,, which can lead to injuries in the gym, lower testosterone, stress related diseases, lack of focus and many more negative things that you probably don't want to be experiencing.
I understand that it's tough on most nights to get your essential sleep, but do your best to get at least 6 hours of sleep, to fuel your body.
I almost injured myself after sleeping only 2 hours and then going to the gym, feeling tired and fatigued, trying to incline chest press the 110 pound dumbbells. I ended up dropping them with my arms flaring out and heard a sharp crack in my body. I got so freaked out that I got an injury, but luckily nothing happened... phew that was a close one.
Moral of the story, is that you should never aim to lift heavy free weights at the gym on little sleep, because fatigue is one of the biggest causes of injuries at the gym. And most people don't realize this.
Another huge consequence of not getting enough sleep is that your recovery will be a lot slower between sessions. If you're going to gym 3-4 days consecutively, you will begin to feel like you're burning out, you will feel muscle aches and pains beyond just the 'good pain after gym' That is your body saying that you need to be recovering better, eg more sleep and better nutrition.
9. Not Drinking Enough Water
I will be the first to admit that, not drinking enough water has definitely been one of my biggest down falls. Especially in summer when you sweat even more... drinking MORE WATER is absolutely essential.
Our bodies are composed of around 60% water, requiring it for most critical bodily functions and ESSENTIAL in sports performance for energy and muscle repair.
The human body can survive for a maximum of 3 weeks without food, but most people will perish after only 3 days without water (some people have reached up to 8-10 days, but that is rare)
This goes to show that drinking water is the most important thing you have to do, not only if you want to improve your performance in the gym, but to actually keep your body functioning all together.
Try to drink around 2.5 - 3L of water per day and closer to the upper limit in summer, when sweating increases.
Keep a glass of water or a water bottle handy at all times, to make sure you meet your fluid intake for the day.
10. Resting too long in the gym
I will have to finish this list with something that I feel is way too common! Especially now days, when our attention spans are becoming thinner and thinner with the rise of technology...
When I go to the gym, I see people on their phones for up to 5 minutes between sets, causing them to really reduce their intensity by resting ridiculously long times...
The problem is that when you're on your phone, those 5 minutes may seem like 1 minute and in turn you will have a false impression of how long you're actually resting.
So next time you head to the gym, time yourself with a stop watch or just on your phone and see how long you're actually resting. Are you resting more than 1 minute between sets?
If the answer is yes, then you definitely need to shorten that and get closer to 30 seconds, that's if you're really looking to lose weight and burn the fat faster.
Phew, that was a long post and if you made it all the way to the bottom, Congrats!
I know that you're serious about finding out how to fix your problems and I understand how difficult it is, because there is just so much information out there on the internet. A lot of which can be quite confusing.
If you want to take your health and fitness results to the next level and want to become my client, feel free to CLICK HERE and apply to become a client with your info. If you're a good fit for my coaching program we can setup a free fitness consultation and figure out your problem areas and how I can help you achieve your goals with my online coaching program!
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