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 always try and get our Rushe Fitness members to make small changes in their training and diets so they can keep making progress.
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Each person will have different reasons why this can happen, but one or more of the five points below tend to be the cause for lack of progress.
- 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 without having to look at their nutrition at all.
After that, those results will tend to slow down and can plateau altogether, unless you have changed anything in your training, like lifting more weight, or looking at your diet and changing it to be more in line with your goals.
- 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.
It will actually hinder your progress
Your energy throughout the day will be lower than normal as your body tries to conserve energy, so your ability to lift more or do more work or get a good training session in will go down, so your ability to gain progress will go down along with it.
Extremely low-calorie diets don’t work for long term results!
- 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 the wrong way to think about it.
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 and you don’t have to go from an 8kg kettlebell to a 50kg one, but you can go from an 8kg to a 10kg which will add progress to your training.
- YOU ARE TRAINING TOO MUCH!
Once progress starts to slow or stop, adding in even more training can be counterproductive.
This is especially true if you aren’t eating enough to fuel the extra sessions.
Think of it like this.
You have a car that is almost out of fuel and in order to get to your destination, you decide to speed up, drive in low gears only and take a few detours along the way.
If you are training and your diet is on point, you may need to look at what you are doing and how you can get more progress from that, rather than adding in more training in the hopes that it will get you more progress.
More often than not, adding more won’t give you more progress.
- 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 (day’s off or days of less work), you aren’t going to see progress as you will be running on empty.
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.
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.
Small changes can make a huge difference to your progress, so give it a go.
Our Lean in 2019 program gives you a structured training and nutrition plan so you can keep making progress in and out of the gym. You can get in on the program by joining our Letterkenny Gym Community.
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