Not Getting Results?

For many people they exercise, train, workout, whatever you want to label it; just to be physically healthy. They don’t really care about progressing or shooting for personal bests. For these people, sticking to their habit is the success – to these people, I salute you.

Other people want to see and feel noticeable, tangible outcomes. They want to see repetition numbers, KGs, KMs go up. There has to be progress.

However, sometimes this does not happen when expected, or results halt. There are some potential reasons that I want to list below. Some of these may be obvious but hear me out.

Top 10 Recovery Tips to Boost Your Training Results.

  1. Not sticking to the plan. A plan only works when it’s followed and it is very surprising how many people can’t commit to a 4, 6 or 8 week program. Program hopping rarely favours results. Understand a plans expectations and follow it through.
  2. Sleep. Aim and plan for 7 hours a night. 8 if possible. And try to make it good quality sleep. The sooner before midnight you can hit the sack, the better chance of catching better quality Zs.
  3. Check out how much fun food you’re eating aka junk food – sweets, biscuits, that sneaky bar of chocolate that fell in the shopping trolley etc. cut it back. 
  4. Protein. Make sure you’re eating enough protein every day. Whether it’s animal or plant based, aim to eat 1.5 to 1.8g per kg of your lean weight. As a guide that’s about the same size as your hand x 3.
  5. Eat like an Adult. I have mentioned junk food and protein, but vegetables and fruits really should be present in your daily nutrition. Sure you might not like a lot of what you see on the shelves, but find a selection you do like, and invent lots of ways of eating them… or just make a smoothy!
  6. H20. Yes, water. Wash up, take a cold shower “brhhhhh”, but keep drinking water frequently during the day. If you struggle, here’s a tip. Every time you take a sip of water, take a second sip. 
  7. Health check ups. Get your blood tests done annually. Better to be sure.
  8. Reduce your stress. Get outdoors, walk, job, bike ride. Choose something enjoyable that gets you out for an hour or so. If you like to potter around the garden like I do, do it. It feels good. All that Vitamin D is awesome for your immune system.
  9. Move. You don’t have to train hard every day but moving gently every day is a blessing. If you can roll out the exercise mat and stretch, rock, roll, just belly breath, you’ll boost your recovery and probably have a great session the day afterwards. Check out these Mobility Videos.
  10. Like a drink? While a wee glass with dinner is okay, finishing the bottle of Cab Sav isn’t. Reduce the alcohol to allow your body to metabolism body fat better, rest properly and enhance sleep, lower systemic stress and prevent dehydration. Pretty much all the other points above can be boosted by reducing the booze.

I did mention following plans to the end. How about weighing up these items to see how you could improve.

I’m here to help should you need to talk about it.

Jamie

Top 10 Things To Do For a Great Training Session

There are many things you could do to make your next training session good, or better or even the best session ever. Here are the first 10 things that pop into my mind which are based on some of my experiences after 20 years working in personal training.

1. Wake up: there nothing quite as sabotaging as arriving at the gym having only woken up 10 minutes earlier. Get up early, drink some water, coffee if you’re a coffee person, a bite to eat if you’re a pre-trainer eater, move around a bit, brush your teeth and spray on your damn deodorant and then head off to the gym with some pumping music to really wake you up.

2. Turn Up: funny how some people don’t improve in the gym when they don’t turn up very often! Now, if you’re contagious, stay away of course. The most successful people in anything turn up. What happens after that is dependant on … next point.

3. Mobilise: you can’t expect to perform optimally if you’re as tight as a lamppost, so spend 5 to 10 minutes loosening up with a mobility routine. There are plenty of resources available from Original Strength, Ground Force Movement, the work of Eric Cressey and Michael Boyle Strength Conditioning. Find one system or combination of all of them that you like and just do it.

4. Have a Plan B: sometimes our plan calls for doing ABC but, we all get those days when our good ol body tells us that it’s not going to do ABC so well. So, what do you do? Go home? Maybe! Fight your way through it? Maybe not a great idea! How about just ease up on the intensity or use alternative movements. This is why doing a Mobility routine as part of warming up is vital. It can tell you what’s feeling off, what’s just not loosening up and it may help direct what happens next. Listen to your body.

5. Stop rushing it: I often get the impression that personal training clients think they’re paying to squeeze as much into per session. Seriously, you don’t have to be doing something vigorous every minute. Take it easy between sets, they are rest breaks – so rest. If you really want something to do, throw in a mobility drill for an upcoming movement.

6. Put your phone away: seriously, unless you’re waiting on a very important call from your boss, wife, hubby or that hot chick you met in the line at ‘Doughnut Time’, put your bloody phone away. Between your irritating message alert and your hunched over posture as you bang away on your smartphone, you’re not doing your training session any good.

7. Leave the ego at home: I’m sure we’ve all born witness to the guy or gal in the gym who loses the plot over a missed rep or forgetting their hand panties, sorry, I mean workout gloves. Being honest, I was once one of those gym rats who took it all too seriously and got way too stressed. It may take a while, but learning to accept that our body knows best and often want’s us to slow up or leave a rep in the tank, is a lesson worth paying attention to.

8. Cover the essentials: for those who want to go pump arms and chest 5 days a week, well done; you’ll be making new friends soon with a physiotherapist, chiropractor, orthopaedic surgeon etal. Your training plan (you do have a plan don’t you?) may have a particular focus at a particular time, but always get in some Squatting, Lifting things off the floor, pulling and pushing, working your midsection and probably do some stuff that gets you out of breath too.

9. Keep records: how do you know you’re stronger now than 20 weeks ago? How do know how you got stronger? Why haven’t you gotten as strong as you anticipated? For a start, if you’re not measuring it you’re not managing it. Keep notes along with your plan. Note the weights, reps and sets or how you deviated from the written plan. By doing this every session for a few seconds will give you a wealth of information for future reference. Case in point: I have records going back to 1989 when I was a young up and coming cyclist.

10. Find solace in gratitude: maybe not something you’d expect on a gym to-do list but, we all get those training sessions where we could let the ego take over and go all Hulk-like or, we can learn to stand back, take a breath or two and think of something less unpleasant and realistic. We all have things that happen each and every day which we are thankful for. The smile of our child, the awesome coffee at breakfast, the blue sky, or that hot chick in the line of Doughnut Time. While seemingly inconsequential, making a habit of acknowledging the little good things holds just enough meaning to put a smile on one’s dial.

Created by Jamie Hunter

FitStrong Personal Training