Are you going to the gym and dieting each week and not getting the results you want? If so try these 4 tips out and see how you get on.
Track your calories, macros and micros – By counting calories, tracking your macros (protein, carbs and fats) and your micros (Vitamins and Minerals) you guarantee to supply everything your body needs to achieve success at your chosen goal. By not tracking these things you essentially guess at your food intake. This for obvious reasons is not great for achieving goals so start tracking both accurately and consistently. The better you do this the better your body will respond and the better the results. Don’t guess, track!
Track your training progress – If you increase your performance each time you train your body has to adapt to this meaning you’ll burn more calories, build more muscle, get stronger and fitter, and this will improve your metabolism and general health. If your not improving your performance than you aren’t improving your body and you’ll stagnate and stop adapting. How do you know if your improving if your not tracking and recording what you’ve been doing? The only way you can know if your improving is to track your progress so start tracking i.e. training log book. This way you have something to look back on to check to see your improvements. Have a goal while you work out, don’t just turn up and go through it, turn up and better it each time. Hard work is great but its not enough for serious results, if you want serous results train hard AND smart.
Take photos and measurements – If you have a body composition goal i.e. lose fat or gain muscle, then you need to have a way to measure whether you are improving. Take regular photos of yourself (use the same camera and lighting each time) and compare them to your previous pictures, take measurements with a tape-measure (not a fan of scales. They have their place but a number cant tell you how good you look, only you can do that) You should be able to see progress as you go, even if its slow progress you should always be looking for progress. If there is none then look at your nutrition you’ve been tracking and your training log to find the answers. This removes the guess work as you’ll be able to see why.
Have an honest look at yourself – Every so often stop, look at your training log, look at your photos and assess whether you are improving and be honest with yourself as to whether your improving. If you aren’t then why not? Is it your diet? Training programme? Look at your logs and see whether you’ve been doing as well as you could have. Are you consistently hitting your calories or have you been stopping tracking on the weekend or going over or under some days? Have you been taking it easy not trying to lift a heavier weight each week or not pushing that extra distance or time on your last run? Be honest with yourself and take a look at everything you do and decide each week one thing you can do better and do it the next week. If you keep doing that before you know it you will have improved in all aspects of training and nutrition and your body will show the extra work you’ve put in.
Apply these tips to yourself and make them a constant part of your fitness journey. Anyone iv ever met who has serious results and looks in great shape track there progress in training and nutrition. If you want results like them then do what they do, be patient and honest with yourself and constantly try to educate and better yourself and results will follow as your fitness and nutrition improve.