OK!!!! So you are sick and tired of going to the gym (on some days twice a day), attending classes, breaking a sweat and not seeing results. Funny thing is I too have gone through that exact same problem. I lost weight yes but I didn’t tone up as well as I wanted to when I expected it 🙁 Today i am going to be brutally honest about why most of you are not seeing results. These are some of the reasons why I didn’t see results as well. I am going to list these reasons saving the most important for last so read through.
When you go to a class or your training session, are you truly listening to what you are supposed to do? Do you check your form in weight training? When in spin class and your instructor tells you to add tension do you? When you are told to keep your core tight and engaged do you?
Listen to what these people you pay to train you are telling you. They are certified experts who continuously update their educational status and spend countless hours outside of class creating a quality workout. They have taken on the burdens of exercise selection, interval timing, choreography, and sequencing from you. You just have to show up and do what they say. You know you won’t do it at home — that’s why you go to a class. You wouldn’t ask an accountant to do your taxes and then scribble all over the return as they are filling it out, would you?
Sometimes the key to success is recognizing that you can’t achieve your goal single handedly, and allowing someone to help you on your fitness journey means that you’ll reach your destination faster. Trust us. We want to get you there as badly as you do. So do what we say, please.
Here is an example: You are training legs that day and your trainer / instructor tells you do thirty reps on the smith machine with ten kg weights on each side. You choose to do the thirty reps with five kg weights on each side because you do not want it to be too hard. Then you are squatting, barely breaking a sweat – do you think your instructor cannot see that?
You wonder why you aren’t getting stronger. Guess what? You aren’t challenging your muscles when you pick the same weights every time. Add that weight. Try it. What is the worst thing that can happen? It’s too heavy and you have to switch back down to finish? Congratulations, you have achieved a higher level of muscular fitness. Do that every time.
Remember, only YOU determine how far you can go , not the next person.
The best way to gauge your fitness is not by watching what the person next to you is doing. Who knows what they had for breakfast that morning? How many workouts a week they do when you don’t see them in class? How much of their ability is biologically set before they even walk in the room? It’s not about them. It’s about you and what you can achieve. Whenever I set up exercises for my participants, I want them thinking, “Today I am going to do more than I did last time. I am going to add more gear. I am going to hold my sprint longer. I am going to pick up the five kg dumbbell instead of the three. I am going to try push-ups on my toes before I go to my knees.”
Don’t be afraid to be the hardest worker in the room and stand out because of that.
You go to your classes to improve yourself, not to fade into the crowd and be a cookie-cutter human being. You may struggle at push-ups but you can plank for two minutes without faltering. You may have spaghetti arms but can crush weighted squats all day long. Be you. Don’t worry about anyone else. Stay on your own mat, mentally and physically. Your fitness will blossom. Aim to be better than you were yesterday!
Some people set unrealistic goals for themselves. Be honest with yourself and set reasonable expectations. You can’t do a thousand burpees in ten minutes and you will never change the basic biology of your body. If you are bottom heavy, you will likely always trend that way when gaining weight. If all the women in your family get saggy underarms by the time they are 40, guess what? You probably will too. And no amount of treadmill work will change your DNA. However, you can tone and shape that bottom, heavy or not. You can strengthen and tighten your triceps to help that underarm sag. There are many ways you can improve the body you have. You were made to be you, unique and special. You can be the best you possibly can. And that should be your goal. How many Michael Shons does the world need? Just one. And he is unique and special in his way. The world needs your best you — so go after it. Once you accept that, you can stop fighting your body and start working with it to achieve your goals.
Yes, you know what I am talking about. You are done with your work out and you are at a food court and you say to yourself, “I worked hard for this, I deserve it.” We all have said it but in reality, YOU DO NOT DESERVE IT!!! Why? You have not reached your goal and you are literally taking 10 steps back after moving forward.
What have you earned? You’ve earned the right to refuel your body. You’ve worked so hard to achieve a higher level of fitness, to lose weight, to feel good about yourself. And yet you sabotage it, sometimes daily, by rewarding your fitness work with food.
We wonder why we aren’t achieving our goals. It’s time we stepped back from food. Instead of it becoming a reward system, it should be a means to an end. It should enable our recovery and power our efforts. The reward for the work is not a consumable. It’s an intangible. It’s something you can’t measure. It comes from within us. It’s called pride. Satisfaction. Self-confidence. Empowerment. You can’t get those things from a drive-through, fitness friends. If you want the burger, eat it. But don’t confuse yourself about why you are having it. You haven’t “earned” it. You’ve allowed it. And that’s OK, once in a while. The next time you see that neon sign calling to you though, think about where you are really headed, physically, and whether that detour is worth it on your path to well-being. If not, keep driving.
Change all of the issues stated above and start seeing some changes 🙂
Get Fit ! Eat Fit ! Keep Fit !
Remember, you can start each day fresh. Take each class like it’s your last. And be kind to yourself: you’ve only got the one body, so help it go the distance.