Are you struggling to progress?
Chances are your reason (problem) falls in in to one of the following 4 categories:
1 – You’re not eat appropriately.
2 – Your training lacks intensity.
3 – You only train the way you like, not the way you need.
4 – You don’t give it enough time to work.
I will go in to some detail on each of the above, if any sound familiar then you will find the simply yet realistic advice in this post useful.
1 – You’re Not Eating Appropriately.
As crazy as this sounds I am willing to bet that you’re thinking that this doesn’t apply to you and if you’re tracking your calories correctly and are in either a surplus/deficit (depending on your goal) then chances are this does apply to you.
If we take out the training aspect on the proviso that you’re training correctly for your desired goal then all that is left is to establish how many calories you need to achieve your goal.
Gaining – Body Weight in Lbs x 17-19
Losing – Body Weight in Lbs x 11-13
Protein is at 1-2g per 1lbs of bodyweight for both – remember that 1g of protein is 4cals so you will need to work out how many calories that is in total and subtract it from your daily total. For carbs (4cals per 1gram) and fat 9(cals per 1 gram) you can work that out by filling the rest of your remaining calories with them.
Typically people who think they’re eating correctly but when you start to put numbers to paper it becomes obvious that there is problem. You’re either eating too much or not enough.
2 – Your Training Lacks Intensity.
The hint is in the title with this one. A distinct lack of intensity will derail any chance you have of getting the results you desire. I can’t tell you how you should be training, after all for each person who reads this they will have a marginally different goal, therefore I shall give you the most sensible/logical advice possible.
Are you ready for it?
Make sure you’re progressing. This is either in the form of adding weight to the bar, extra reps, sets, running a further distance in the same or a short time period and so on. If you follow these simple words and write down everything you’re doing (tracking) then you will be able to see if you’re achieving progress (overload & adequate stimulation to force adaptation) or not.
If you don’t have a training diary then I suggest you get one and start making notes as you will fins this is one of the most valuable tools you will ever own.
3 – You Only Train What You Like, Not What You Need.
Does either of these situations sound familiar:
Situation One – Drive to the gym, warm up on the cross trainer for 20min, then 20min on the treadmill or possibly the rower (perhaps both if you’re feeling frivolous) then some abs and light dumbbells for 15min and finally 5min on the bike and a quick stretch before going home.
Situation Two – Drive to the gym, maybe a 5 min warm up of some description followed by bench press, incline bench press, cable flies, dumbbell flies, tricep pull downs, skull crushers and finally some lat pull down and bicep curls for some aesthetic balance…. As for the other body parts they will fall by the wayside because of time and well, who needs legs right?
Both of the above are classic training programs performed by those who lack determination and only want to do what they like. Each proponent could do with hiring a trainer and having a dedicated program written for them that will cater to their goals.
When training you want to ensure that you hit full body (legs are a part of your body after all). A nice simple structure that will work well for anyone and be adaptable for almost all goals is as follows:
Day 1 – Pulling Movements + CV
Day 2 – Pushing Movements + CV
Day 3 – Legs + CV
You will vary the amount of resistance training and CV depending on your overall goal. The take home message is to do things that you need, not only things you like,
4 – You Don’t Give It Enough Time To Work.
Impatience is the death of many a goal. Nothing happens overnight, the sooner this is accepted as fact rather than opinion the sooner goals will start being achieved. On average you will be required to run a program for 6 weeks minimum before you notice some positive results, however… the 6 weeks is part of a longer endeavor/program that can last up to a year (4 in the case of the Olympics). Training it isn’t just for a special occasion, it’s for life.
Take the simple musings above and have a good long look at your current training/progress, if none of these apply to you then you have discovered Nirvana and will be forever blessed with results, if not then it’s time to start taking some accountability and making a change.