You are going to the gym, for several months, 6 to 7 times a week, killing it on cardio machines, lifting some weights, sweated more than Mike Tyson but every time you looked in the mirror you look flat, and exhausted, not strong, fit and tight. Here i will try to cover basic mistakes that i repeating day in day out and also include some key points that will help to get to that dream body.
Overall mistakes are:
- Not lifting heavy enough
One of the most primal instincts we as humans have is to instinctively avoid pain and discomfort and seek pleasure and easy in life.
Most of the girls train like wussies. I can`t even remember when was the last time i saw a girl killing her workout. All the girls in the gym i go train like wussies. Sorry. Harsh truth. They never push themselves. They exercise day in and out, repeating the same exercises, with the same weights and the same reps. Although i don`t support often and big changes in workout plans, what i mean by this is that they never stimulate the muscle properly. The only way to stimulate the muscle properly is OVERLOAD. To constantly giving him the reason to improve. Even if you are in that group of people “i like the way i look now, i don`t want to grow more”, even then you have to give muscles the reason to keep that form.
2. Girls don`t think
Girls think more than man actually but most of that thinking goes on stuff that are meaningless (at least meaningless to a point you will not benefit from it in the gym). So, whatever you had in mind, that guy that saw your story on instagram, how much money you will need to spend on make up and shoes because it`s never enough (dear lord), leave it all behind and for that one hour you spent in the gym , really focus on what you are doing, proper form, proper overload and breathing.
3. Wasting time with innovative exercises and cardio.
This is by far the most often with girls. They do 26 exercises, 3 sets each, for 25 reps and, the end result is that they spent two hours in the gym, with no stimulation or whatsoever, just for the sake of feeling good (ive been to the gym, i can scratch that from the list). Several months they go like this and they wonder why they dont see any progress.
The best way to properly stimulate the muscle and make progress is to go for 6 to 9 exercises with 4 heavy stimulating sets, rep range to be somewhere in between 4 to 10. This training will last 45 to 60 min, more than enough.
4. Avoiding food
Every single workout no matter how good it was, even if you trained like spartan warrior, will be a complete WASTE if you don`t have a proper nutrition and plan. You cant go and kill a workout and then go home and order junk food or eat a salamy.
I always prepare my meals a day or two before and stock them ready in the fridge. You just need several plastic containers (in my case i have around 56 of them because i lose that stuff – idiot), and takes an hour of your time to prepare everything. For 1 hour you can prepare food for 2 days.
5. Watch the scale
The scale doesnt matter. Period. Every girls dream is to reduce weight for just 3 to 4 kg and i will look great. NO. You will starve yourself and you will look exhausted and flat. You want to look tight. Girls who look like that lift heavy. Believe it or not. The goal is to keep the weight you have (unless you are extremely overweight) and just change the proportions of muscle mass and fat mass.
6. Chasing popular diets, teas and other crap
Many people jump from diet to diet, failing over and over again to get the results they desire. They chase diets that are recommended by some famous person, buy detox teas and other bullshit products simply because they want shortcuts, faster results and the approach they tried so far was a failure. The rules are rules and no fancy actor, or magic pill, tea, will help you get around them. Invest the money in good food and good coach. And LISTEN TO HIM. If your thousands of diets didnt worked out, have patience to try approach from a person who actually have experience in that field.
Now lets overview the KEY points:
OVERLOAD. Take time and try to consider this. You would be amazed with the results you will achieve and NO, you will not look like extra toned muscular guy or girl that you see on competitions. That is thousands of hours of hard core training, nutrition and recovery and a lot of other stuff they inject in themselves. You will look strong, fit and tight. What i mean with overload is to lift weights in the range of 70 to 85% of 1RM. 1 RM means the weight you can only do one rep with. So lift the weight that will allow you to lift between 4 to 6 reps. Training with weights between 70 and 85% of 1 RM produces maximum hypertrophy (growth). LEAVE THE GIRLY WEIGHTS BEHIND.
FOCUS AND INTENSITY
The KEY to a great workout is to push yourself to the limits with full focus on what you do and how you do it.
Training with maximum intensity and focus will enable you to lift heavy weights and force your muscle to grow and your body to shape.
High intensity means when you dont settle for a lighter weight.
Focus is when you are consciously pounding out every rep and every set till you have nothing left in the tank at the end of your workout. GO HARD, GO STRONG.
And yes people may think that you are antisocial or arrogant (i am the most arrogant person in the gym haha, at least they can think that). Well i am here to get the shit done.
EAT
Make sure to have your diet on point. To eat proper amount of protein, fat and carbs. Avoid junk food. But dont worry with proper diet you will also have a cheat meal on a re feed days.
Dont skip meals. If you leave the gym with an empty tank you have to feed the machine and fuel it up.
GOALS
The goal of every personal trainer is to see change in body composition in his client. To get leaner, bigger and stronger but the weight on scale to stay approximately the same. More muscle mass, less fat mass = strong and fit.
KEEP IT SIMPLE
There is nothing complicated about it (although it seems like that at the beginning). Keep learning more about nutrition, invest in food. No need for fancy products. It`s not just a waste of money but waste of your patience because you put high expectations on a bullshit products. Invest that energy in HC training.
Keep up the #underdogmentality
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