1. You don’t eat right – Your diet is the key to seeing results and progress from all those hours spent grinding and pushing iron in the gym. Needless to say, if you aren’t eating right, you won’t see progress at all.
With all the latest nutrition trends like IIFYM, Intermittent Fasting, Carb Cycling, managing your weight through proper nutrition is not a challenge at all.
Strive to get your protein, carbohydrates, and fats in a ratio of 40:40:20, and consume 2 servings of salad/veggies and 8-10 glasses of water per day.
2. You aren’t pushing your limits – Have you heard the phrase ‘If it doesn’t challenge you, it doesn’t change you’? Cliché as it may be, it has never been more apt and relevant than it is when it comes to fitness. It’s important to keep pushing yourself and striving to be a better version of yourself with each day that passes by.
This rule applies best to training. When you’re grinding rep after rep in the gym, don’t stop just shy of failure, feel the burn in your muscles, channel your anger, and push past that mental barrier that tells you to stop when you’re performing the last few reps of an exercise.
Remember, it’s always the last few reps that cause growth and result in changes in the body. If you aren’t maxing out on these last few reps, you’re wasting your time as well as your potential.
3. You aren’t focused on the right things -I’m a firm believer of the 80/20 rule. The 80/20 rule states that you should focus on the top 20% of the effort, which will result in 80% of the results. In fitness, your diet is the top 20% that you need to spend more time on.
The first point explains exactly why your nutrition is so vital. Can’t run a car without fuel, right?
4. Your workout is missing vital components – Your workout should be structured based on your goals and needs. Bodybuilders need more hypertrophy and strength training, athletes need more endurance training, and powerlifters need more strength training. If you aren’t training towards the right goal, it’s unlikely that you will see the results that you are looking for.
No matter what your goal is, make sure that you find some balance and include a little bit of functional and cardiovascular training for overall health and fitness.
5. Your coach probably isn’t the right fit for you– This is more common than you think. I’ve seen trainers pushing their clients the wrong way. A client may not be feeling too energetic or motivated on a particular day, and a trainer assumes that yelling motivational quotes or screaming and hyping the client up before each set might work, but it will most likely just backfire and the client will just get irritated or disinterested in working out.
Every client is different. They face different problems and are motivated in different ways. Some clients are motivated by seeing someone perform a great physical feat, while others are motivated by thinking of the results they’ll get from dedicating hours to their diet and workout.
Although the yelling and screaming approach might work for few, the point is that if your coach doesn’t understand you as a person and know how to motivate you and keep you accountable, you’re probably not utilizing your full potential.
6. You aren’t consistent – Fitness is one of the fields where consistency is EVERYTHING. Obviously, you aren’t going to reach your goals if you’re a weekend warrior at the gym. Neither will you do so if you take a month off every 6 weeks.
Changing the way your body looks is a slow process. It requires patience, consistency, and a scientific approach to see results.
7. Your fitness plan isn’t customized to your needs -What do you think will happen if a 5’5 tall, 15-year-old weighing 140 pounds reads a magazine article about how his favorite movie star ate 5000 calories a day to gain 30 pounds of muscle in 2-3 months? He’s going to get motivated and try that diet for himself.
Although, I don’t blame him, that 15 years old is wasting his time. That movie star’s diet was custom made for him, not for a 15-year-old. Any teenager/small built individual who follows that diet will simply gain a lot of fat at an alarmingly quick rate.
The only fitness programs you should follow are the ones that are tailored to your needs, goals, preferences and body type.