There are a number of factors that could stop you from reaching your goals.
Nutrition – Eating a healthy diet is essential to making the most of your gym time. Consider it Priority #1 in chaining your body composition. In fact, make it priority #1 and #2!
- Eat slowly and stop eating when your 80% full.
- Drink lots of water (1/2 your body weight in ounces).
- Avoid processed foods. Opt for more fresh fruits and vegetables, & fewer late-night snacks.
- Include lots of lean protein: chicken, fish, greek yogurt, cottage cheese.
- Healthy fats are also essential: nuts, seeds, fish oil & avocado to name a few.
- Limit your consumption of alcoholic drinks & think of water as your fat burning fuel.
Lift Weight – Are you a cardio queen? Only training on the stair-master? Your body adapts to steady-state, aerobic training very quickly. Jump off the treadmill and head over to the weight room. Resistance training will build muscle and challenge your body. You will become lean, strong and more confident. If you need help with technique, you might consider hiring a personal trainer, the investment in yourself is well worth it!
Intensity – Work hard or go home!
- When your strength training, your last 2-3 reps need to be tough, otherwise you’re wasting your time.
- Your cardio session also needs to be intense. If you’re running the same route, running steady state or repeating the same cardio class it’s time for a switch! Try interval training or the new metabolic disturbance class.
Variety – Mix it up! The same routine becomes boring, plus it won’t challenge your muscles. Maintaining variety is key. If you keep doing the same routines over and over your body will adapt and you’ll plateau. If you’ve been doing the same thing for more than 6 weeks its time to change it up.
Physiological – If you’re working hard (but not overtraining) & eating properly but still not seeing results, there may be hormone imbalances. Consult a naturopath for testing and advice.