You’re finding that you are not seeing the results you want from the gym. Maybe you’ve done a nutrition challenge and lost weight only to put it right back on again. Maybe you’re striving for perfection but seem to find yourself always struggling and quitting.
Whatever it is, here are 3 things you can to in order to improve your results at the gym!
1 – PRIORITIZE STRENGTH TRAINING OVER CARDIO
As you age, you naturally lose muscle. I think that’s pretty common knowledge. However, did you also know that your metabolism can suffer as a byproduct too?
Adding strength training will not only improve your metabolism, it will improve your bone density, it will improve your body composition, it will improve your health, and you’ll look damn good too!
A simple recipe to get you started if you don’t already strength train:
- Learn the big movements — back squats, deadlifts, presses
- Perform the big movements often during the week
- Once you have the big movements down, make sure they are heavy
2 – FOCUS ON CONSISTENCY & NOT PERFECTION
The only time I would ever have any of my clients aim to eat 100% for 100% of the time is if we are doing a transformation challenge of some kind. And this is only because there is a limited timeframe and because I know I can have the conversation with them, “here’s where we’re going after the challenge is done.”
If you’re trying to go for perfect all the time, there will be an end. The end is usually unplanned and can lead to longer term weight gain.
Instead, utilize the 80/20 rule here! Eat how you need to in order to support your goals 80% of the time. This gives 20% for wiggle room if you mess up, if you don’t plan ahead, or if you want to have a night where you’re eating and drinking what you want.
…in other words, the 80/20 rule allows you to live.
Looking for more results? How about 85/15? Maybe 90/10?
The 80/20 Rule For Nutrition
3 meals per day X 7 days = 21 meals each week
20% of 21 meals = 4.2 meals (or 4 meals)
What does this mean? This means if you forget to plan ahead, if you mess up, or if you simply want to go out and eat what you want, you’ve got 4 meals you can do what you wish.
This also gives you control. Rather than things just happening to you, you can choose where to indulge each week.
The 80/20 Rule for Workouts
5 workouts per week x 4.3 weeks per month = 21 workouts per month on average
20% of 21 workouts = 4.2 workouts per month (4 workouts)
What does this mean? This means if you’re sick, if you oversleep, if you feel as though you need an extra rest day that it’s built in.
You have the flexibility to stay the course even if you miss a couple of workouts in any given month.
In other words, don’t go all or nothing!
Stuff happens. Don’t let those things derail your progress and consistency.
3 – DIAL IN YOUR NUTRITION BUT DON’T MAKE IT COMPLICATED
If you are someone who can change everything about your exercise and nutrition all at the same time and be successful with it, you don’t have to read on. If you’re like the rest of us [including me], this might be of value to you.
Regardless of what type of eating you’re doing (Paleo, IIFYM, blocks, etc.), keep it simple. The K.I.S.S. principle works for me and it can work for you too.
I am a habits-based believer and I care about being consistent with your choices (see the 80/20 rules above) than I do with doing the perfect thing.
When it comes to building your nutritional habits, start with 1 thing. Master that one thing and then move onto the next thing. After you master both of those, then move onto the next thing. Eventually you have a series of things you’re doing [that are automatic] and are bringing you success. You are looking the way you want, you are still able to live, you’re able to train, and you’re enjoying the process.
TAKE ACTION FOR RESULTS
If you’re a chronic researcher and have the desire to find the best way to do something, listen up (even if you’re not):
Just. Do. Something.
You can always adjust your aim as you go along but it’s important to take some type of action. Action leads to motivation after all (it’s not the other way around).
What actions can you take to improve your results in the gym?
- Start lifting weights
- Dive into the 80/20 rule for your workouts and for your eating
- Begin to build your simple nutrition habits and stick with it
Your results have stalled and you’re unsure where to begin? Click HERE to set up your free consult and one of our rockstar trainers would be happy to guide yo win the right direction for you.
Happy lifting!
