When you’re not seeing the results you want, take a hard look at your fitness habits.
Not setting goals
If you start working out with no goal in mind, then there’s no way of measuring your progress and success. Without goals, it’s hard to stay motivated and it’s even harder to know when to switch things up and change your routine. There’s a simple formula called the SMART principle that will help you set goals – Specific, Measurable, Attainable, Realistic, Timely.
- Specific – keep your goals specific. For example, you want a bigger chest.
- Measurable – you want to add two inches to your chest.
- Attainable – plan out what you need to do in order to achieve that goal. What kinds of exercises do you need to do, how often and how will diet and nutrition help you reach this goal?
- Realistic – be realistic in setting your goals. What can you commit to with regards to time and ability.
- Timely – set a deadline to work towards to achieve your goal. For example, I want to add two inches to my chest in three months.
One of the biggest mistakes people make, whether they’re bodybuilding or dieting, is skipping meals. Two things you need to know is that starving your body will slow down your metabolism, so you will actually start to store fat and lose muscle. The other important thing to know is that you can consume more to burn more by using your body’s own metabolism.
By eating five to six smaller meals a day that include proteins and other foods with a high thermic effect like ginger or black pepper, you can increase the fat-burning effect in your body and stimulate your metabolism to burn more calories. This is where protein supplementing comes into play. One protein shake before and after your workout can count as one of those five or six meals and give you the energy and recovery your body and muscles need to build and repair.
Now, we all experience those days when we are just too busy to stop and eat. If this is the case, then take some quick-and-easy, high energy snacks with you, so you’re never without nourishment. Protein bars are ideal for this, as they are an easy way to get essential protein, energy and vitamins and minerals in one convenient bar.
Sticking to a program that’s not working
Finding the right kind of exercise is a matter of trial and error and means experimenting with different kinds of programs. If it doesn’t feel right, then stop and try something new. Every body is different. What worked for your best friend may not be right for you.
Sticking to the same routine
The dreaded plateau can easily be avoided by keeping things fresh. Depending on your goals, changing you program every six to eight weeks is not unheard of and will help keep your muscles guessing so they perform better. Another trick is to push yourself. If your workout is too easy and you don’t even break out in a sweat, then it’s time to change things up. Interval training is a great way to keep those muscles thinking and responding the way they should.
Adopting bad habits
It’s important to know the proper technique of doing any exercise to get the maximum benefit. Adopting poor habits and bad techniques can lead to injury and will not help you reach your goals, no matter how high the weight. Get your gym supervisor or personal trainer to show you how.