One question that tends to re-occur time and time again is “Why am I not seeing any progress?”
If you have previously been having results in your training and it has stalled, there can be a few reasons for this to happen.
I am looking solely at training here and will look at nutrition and weight loss in My Donegal Woman Article on Monday.
- You have maxed out your ‘newbie gains’If you are new to training, everything you do is a new stimulus to your body.
This means your body will react to this new stimulus and will try to adapt as quickly as possible to everything that is placed upon it.
For someone who is a beginner to training, they can find that they get noticeable results really quickly for the 1st 6-12 month of training.
After that, those results will tend to slow down and can plateau altogether, unless you have changed anything in your training.
- You aren’t eating enough!
A common mistake that people make, is they don’t eat enough to fuel their training goals.
Trying to survive on very low calories when you are doing daily training sessions won’t get you faster results.
Your energy will be lower, so your ability to lift more or do more work in your training will go down, so your ability to gain progress will go down along with it.
- You are training too much!
Once progress starts to slow or stop, adding in even more training can be counter-productive.
This is especially true if you aren’t eating enough to fuel the extra sessions.
Instead of trying to do more, you may need to reduce your training for a week in order to give your body a break and allow it to recover so you can push harder in your next training phase.
- You are under-recovering!
For most, you aren’t ‘over-training’, you are simply under recovering.
This sums up the previous 2 points that I made.
Your recovery is more important for your goals than your training.
It is where you adapt, recover, regenerate and grow.
If you aren’t eating enough, sleeping enough, hydrating and taking proper de-loads, you aren’t going to see progress.
- You haven’t changed your weights since time began!
If you are still lifting the same weights, one or two years later, you won’t see any progress.
Not lifting heavier because of getting ‘too big’ or ending up ‘too bulky’ is counter-productive.
You will never end up too big, unless you eat in a calorie surplus and have a structured training program.
It just won’t happen. But, if you want to see progress, you need to give the body a new stimulus.
To kick start things again, it can be as simple as lifting heavier weights, doing more reps, or doing more sets.
It’s not a difficult as many make it out to be.
If you aren’t seeing results with your training in or out of the gym, try adding in one or more of the points above.
Then check out my article on Donegal Woman on Monday for tips on nutrition for progress.
Our NEW SUMMER SHAPE UP program kicks off on Monday
This is your last chance to be in with the chance of winning one of 2 holidays worth €1500, click the link below and I’ll get you signed up.