No Results No Changes even after a year Going Gym, What’s happening?
This Morning I got a message from one of my relatives who is a teenager asking this question about ‘no changes’ whats soever he has done in the gym for the past 1 year.
This is one of the most commonly asked questions by anyone who has been in the same shape for a while after all that hard work in the gym.
Why I am unable to lose weight?
Why I am not able to build muscle?
I have been eating clean and regulating my sugar intake and staying away from all parties and coming this far I can see no change at all.
people lose tolerance and soon they quit hitting the gym and stop following clean eating leaving everything behind and go back to their old routine. ie, being cozy and lazy.
My Experience
working in the fitness industry over a decade, I have found this at the inception of my career as a dominant issue with my new clients and members who worked out in the gym.
people join the gym enthusiastically and train themselves without even seeking any help from trainers.
Spending on a trainer seems to be a luxury to them so they think for themselves, and start doing all these exercises and follow any fad diets that are easily available.
Well, it’s right to an extent. being a passionate trainer, I always favored people who were self-motivated.
But I was wrong proved wrong, because ‘ self-motivated’ people get burned out easily. amoung the countless reasons, being consistent in showing up in the gym is the most common cause.
secondly, nutrition, the plans they follow are always difficult to stay true to, like restraining from everything at once or follow everything at once or follow an anti-social diet. And in rare cases, they injure themselves through improper training methods.
At the beginning of my career, being very curious about the physique transformations, I always gave programs and nutrition advice and made frequent follow-ups, to understand how it was bringing up changes.
most of the time clients either ended up cheating on the nutrition plan given or failed to show up in the gym consistently.
bringing a new change in one’s routine and making it as a habit is difficult and time-consuming. therefor understanding this process is more important.
But clients who followed my plans religiously had great results too.
infact they got back to me every time they had to upgrade their routine. and I am always willing and feel privileged to help those who seek and update them with health and fitness information.
Back in 2010 I never comprehended about training clients Online. but now training and getting surpassing results in my clients who followed my guidance properly, I thought of making a platform which is easily accessible for everyone.
The Solution.
I believe to achieve anything valuable ( like in this case an aesthetically appealing healthy physique ) in this universe you have to follow certain standards.
it is called protocols or laws or principles. these are the important factors which produce real results.
PERCEPTION is everything
Everyone has got their own views when it comes to health & fitness, most of them are the reflection from the free-flowing advertisements which they saw in the mainstream media.
What I meant here is to help you out to understand – how to achieve your fitness goals by changing the perception.
A simple example which I give to most of my struggling clients is to think about the journey of a baby’s transformation to an adult.
Like, I wanted to consider themselves as a ‘baby’ when they are new to fitness.
Most babies take their first steps sometime between 9 and 12 months and are walking well by the time they’re 14 or 15 months old.
Some perfectly normal children don’t walk until they’re 16 or 17 months old.
During his first year, the baby is busy developing coordination and muscle strength in every part of his body. he’ll learn to sit, rollover, and crawl before moving on to pulling up and standing at about 9 months.
From then on, it’s a matter of gaining confidence and balance. One day the child’s standing against the couch – may be sliding along it – and the next he’s tottering hesitantly into your waiting arms.
Then he’s off and running, leaving babyhood behind. The child’s first steps are his first major move toward independence.
After those first magical steps toward independence, The child will begin to master the finer points of mobility:
· Standing: At 14 months, the toddler should be able to stand alone. he can probably squat down and then stand back up again, and he might even work on walking backward.
· Steadier walking: By 15 months, the child may be pretty good at walking. he may enjoy push-and-pull toys while he toddles.
At this age, he will walk with his legs fairly far apart and his feet pointed outward. This is normal and helps him maintain stability.
· Stairs: At about 16 months, the child will begin to take an interest in going up and down stairs – though he probably won’t navigate them with his parent’s help until his next birthday.
· Climbing and kicking: It’s likely the child will be a proficient walker by 18 months.
he will love to climb all over the furniture, and probably motor upstairs – though he’ll still need help getting back down for a few more months.
he may try to kick a ball, though he won’t always be successful, and he probably likes to dance to music.
· Jumping: At 25 or 26 months, the child’s steps will be more even, and he’ll have the hang of the smooth heel-to-toe motion adults use. he’s also getting better at jumping.
· On the go: By the time the child’s third birthday rolls around, many of his basic movements will have become second nature.
he’ll be able to walk up and downstairs with one foot on each stair. he’ll no longer need to focus energy on walking, standing, running, or jumping, though some actions, such as standing on tiptoes or one foot, might still require concentration and effort.
Now, I believe you have got what I meant by, if not keep reading.
Your progress is measured by how consistent you are doing things and how often you are upgrading yourselves to the next level.
Like all new things you are trying to add in your journey to lose weight or get healthy and fit is a HABIT. Which needs time to register in your lifestyle. You can’t rush to let it happen instantly.
That’s against the laws of mastering a HABIT.
It takes at least 3 years for a baby to get control over his gross and motor functions. Just like that if you desire to achieve something anything in life, it takes-up some quality participation progressing every time.
A minimum of 1 year to learn the basics
Another year to upgrade the basics with some progression.
The third-year and the next consecutive years you are in pursuit of mastering the basics.
The Results what were you planning will become a by-product.
Hope you understood about the WORK & TIME required to achieve any goals.
Now let’s jump into the principles of fitness. So you will know where to start.
Case Study :
if you are a person who wants to lose weight and thinking about joining a gym. Instead of joining a gym straight away, just do a self-Assessment to understand where you stand at present.
Means,
1. Assessment
About your age: eg – if you are in your 30’s male, you needed to be careful about the intensity of workouts and will have a hard time controlling food because you are likely to attend a lot of social gatherings.
About your health – if you have got any medical conditions, intolerance towards any food or ache joints, that needs to be addressed first.
About your lifestyle – your job, how much time you work, & sleep: if you are a person who sits 8+ hours at the office, should be very careful about getting a back/knee pain.
Because the slouched posture in the chair tends to deactivate your major parts of the backside of your body which leads to poor movement mechanics while you bend over to pick something up.
Consistent ignorance of these movements in the gym will cause serious injuries long chronic back pain like disc bulge /herniation.
About your food – what you eat and when you eat and how much you eat: Because you are what you eat –digest & absorb.
Yes, the lifestyle you follow, your habit of eating the same consistent food causes chronic medical conditions
2. Program Planning
For a normal person, the above details might be overwhelming to track and get along with.
If you think so, just keep following my website I will be posting free assessment kits and workout plans in the future to those who can’t afford my paid coaching plans.
The human body is an efficient and predictable machine.
Although every individual is different, the fundamental ways in which our body loses fat metabolizes energy and builds muscle are similar.
Nutrition & Lifestyle for fat loss / weight loss
The Principle is simple: EAT LESS & MOVE OFTEN + Be Consistent!
So any time when you follow any program the body understands and tries to adapt as quick as possible.
This is an ancient mechanism where our ancestors lived in a culture of hunters and gathers which they need to be very proficient in their energy savings to stay alive in constantly changing climates (winters and summers).
Like to hunt an animal or gather water /fruits they sometimes traveled miles & miles.
With less food and more daily consistent labor they were thin and strong.
Of course, our lifestyles are more superior to them. but we have been exploited our resources to an extent where most of our people who brag about extended life expectancy in the current world are living with prescription drugs to survive. this is not right!
We now are an ancient body living in a modern world.
We have got an abundance of food and water these days, so what we do is to overeat and move less.
Which the body deems in the ancient way of depositing any excess calories turns as fat storage.
Don’t get me wrong here. YES! our ancestors ate well when they have got an abundance of food. because they don’t know when was their next meal coming from.
or they ate well full belly all the summer because they know when winter comes they will be out of food and they can cause them to die with hunger.
But the fat they accumulated throughout the entire summer-eating can be a guardian for winter as this stored body fat can be utilized as energy and they can survive.
But in our case, the body fat we are storing is not intending to survive nor with the scarcity in which the unpredictability of the next meal.
It’s totally on the side of luxury and leisure we eat. And the ease of high speed transports we move less. And with the advanced technological revolution, we work in a sedentary mode.
All the above recipes are slowly bleeding us to the trench of disastrous health issues.
Exercise Program for WEIGHT LOSS/FAT LOSS
The principle is simple to GET STRONGER to LOSE MORE FAT & GAIN MORE MUSCLES.
GET STRONGER to manufacture more muscles in your body.
More Muscles means the body needs to consume more energy to maintain it.
More energy to drain means: FAT is a stored energy source in our body– so our body can easily use it when you put yourself in a training program that necessitates more muscle recruitment.
Any exercise program you are intending to follow should be progressive.
Means the principle “ PROGRESSIVE OVERLOAD” is the basics of augmenting strength.
Why This Works
STORY of an ancient HERO who paid the way of this principle
According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The calf grew bigger which increased the weight he carried.
This triggered his body to gain strength and muscle. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x.
It’s just a legend, but there are many lessons here. He started light. He added weight slowly. He added weight every workout.
He lifted a heavy object that worked his whole body. He lifted it frequently. He balanced it himself. His program was simple. But it was hard work. And it was effective.
You don’t need to use a calf. But it works the same way. And that’s why it’s so effective.
Let me conclude this article with a piece of advice.
If you are into the pursuit of achieving something valuable. don’t think short-term – think long-term.
Don’t just operate like a blindfolded character. Do some investigation on the subject you are preparing on. put some work and be consistent with it. you will be going to succeed to achieve the goal.
If you don’t have that time & energy to put that research? better get mentorship from a specialist who has entrusted his entire life coaching people to get healthier and fit.
Peace