You train everyday, eat healthy, do everything you are supposed to do and yet you are not seeing results... does this sound familiar? You are not alone, we have all been there where we are doing everything we have been told to do and yet nothing! Frustrating isn't it!
So lets have a look at what factors could be effecting your training and what you can do to make sure you can achieve your maximum potential.
Eating
If your goal is to lose weight then a calorie deficit needs to be made, but make the calories to low and your body will begin to hold on to the little food that your are putting into it.
Your body needs energy and the energy comes from the food you are putting in, you can't expect a car to run on empty so why would your body?
I have recently upped my training routine, starting Crossfit and Olympic lifting, and for the first 2 weeks I was feeling so run down by the end of the week, so using My Fitness Pal I changed my stats to reflect the training I was doing now and the hours I am putting in and it turns out I was eating under than what I needed by about 1000 calories... no wonder I was feeling run down! So now I am enjoying eating more, feeling energetic and training harder!
Carbs are also key! They help with the healing process after exercise and also with your energy levels, don't fear carbs, embrace them!
Training
How long have you been doing your routine, is it the same old same old, used to it routine, doesn't really excite you?
Then change it! I change my routine every 8-10 weeks to keep it fresh and make sure I don't hit an exercise slump.
Even if you have the same routine change the days you do it to make sure that your body is kept active, it doesn't get used to what your doing and basically surprise it!
If you are a cardio lover who doesn't enter the weight section then change this up and add in some resistant training to the routine, it won't make you bulky and will help tone and tighten your body and also continue to burn calories after your routine.
The heavier you go the more effective the training is, but start and exercise safely to avoid injury!
Equally if you spend all your time in the weights section and never do any cardio you might want to change this! We all need exercises to get our heart rate going and the blood pumping, 20 mins of HIIT 3 times a week will keep your heart in shape and also your body in shape!
Sleeping
Sleep is vital to getting the best out you, you cannot perform to your full potential when your run down and exhausted, trust me!
I always make sure I go to bed about 9 on a week day as I get up at 5 so I try to make sure I get at least 8 hours sleep a night to make sure I am well rested for the day ahead,I am rubbish without sleep so early nights are a must!
Weekend bedtimes are obviously a bit later... sometimes, but always making sure I get in 8-9 hours sleep.
Rest days are also important to make sure your body recovers from the training you are doing.
I am not a fan of rest days... but I am getting used to them, I use them to write my blog and study for my PT exam.
I also use rest day as my cheat day - 1 cheat meal a week to reset my metabolism and also to make sure I dont deny myself of anything completely.
You are more likely to stay on track with clean eating and training if you allow yourself a treat every now and again!
So have a look at your programme and see the tweaks you can make to ensure your training to your best potential!
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