So. Most clients that come to see me want to transform their body. This could be for a wedding, a fitness competition, a Birthday, a beach holiday, a photo shoot or generally just to drop a bit of body fat and to feel a little fitter and healthier.
I admire anyone wanting to work on themselves and improve their lifestyle, and I love, love LOVE helping people reach their goals. People like this lovely bunch over here.
My answer to all of these people is generally the same:
“We first need to clean up your diet, and then focus on strength training and HIIT.”
This means I can eliminate these common tactics right from the get go:
* Walking on the treadmill whilst flicking through a magazine
* Abs classes
* Working small muscle groups
* Completing more than 12 reps on any exercise
* Any fitness class that is more fun than challenging
Just for the record…I’m not saying that fitness can’t be fun. I’m saying that in order to get the physique you want, you’re going to have to put some real effort in.
So. If you’re not seeing results in the gym then here’s the bad news…
…You’re not working hard enough!
I know you’ve heard me say this before. I know I’m a bit like a broken record. However, every single day I’m asked the same questions, so it’s time to take some serious action.
Let’s look at diet first. If your diet stinks then follow these simple rules:
- Cut out processed foods
- Drink at least 2 litres of water each day
- Eat a source of lean protein and good fats with each meal
- Eat good carbs post workout
- Snack on nuts, seeds, whole fruits and green vegetables
- Limit alcohol
- Limit caffeine to 2 cups each day
- Supplement with a top quality multivitamin, mineral and fish oil. (Fish oil, NOT cod liver oil.)
- Protein powder is your friend 🙂
In terms of training:
- Think high effort instead of easier longer options
- HIIT is the only form of cardio you should be doing for fat loss
- Focus on strength training with compound moves which hit the large muscle groups
- Train at least 4 x per week
- Have proper rest days
- Workout for no longer than 45 minutes a session
- Get enough sleep to aid recovery
If your results from the gym are disappointing then maybe it’s time to truly start working hard. Yes, it’s going to produce temporary discomfort, but it’s training. Get over it. Get after it. Get results.