Getting results in a fitness program is easier said than done. And especially getting longer term results (sustaining a fit lifestyle for over 12 months). If you are currently training, you may be making some of the below mistakes which is causing a plateau in performance. A lack of improvement leads to a lack of motivation. When you aren’t motivated, you stop working out and eating right and quickly your health is at risk. Don’t fret though; I have also laid out ideas for you to work on to adjust your mindset and training regimen so you can keep getting big time results!
1. Trying to overhaul your entire lifestyle overnight. Fitness is a type of thing where many people gain extreme motivation for short periods of time. Unfortunately these short time frames did not allow this individual to instill habits into their life. Instead they tried to overhaul too many things in their day-to-day life. Then the typical fitness roller coaster happens of being on a diet and going off the diet. Or doing the workout program and then going off the workout program. I have really been talking about this idea because our industry needs to hear it. To me, fitness should be about “finding your way”. But too many people go after unrealistic and unspecific objectives. Just because your co-employee is an Ironman triathlete, doesn’t mean that you have to do that training. If you desire to set a goal like performing a triathlon or running a marathon, you can get there, but understand that it takes months, even years to truly reach high fitness levels. Do not try and do it overnight; it will just lead to an increase of you giving up on the lifestyle. As a replacement, focus on 1 or 2 components that needs attention. “I will train 30 times over the next 45 days.” Or “I will eat 4 servings of vegetables everyday for the next 8 weeks.” When you start mastering these daily actions, your “lifestyle dial” will keep moving and before you know you will be in the best shape of your life.
2. Nutrition blunders. Building a healthy nutrition plan is an integral aspect to getting results in fitness. But this component is also the most difficult for people to comply to. Many people view “healthy eating” as bland, poor tasting, and a chore. But, just like I made my point in #1, building a creative and healthy nutrition lifestyle takes time. Full on meal prepping may not be for you, just yet. Take small steps to eating better. Drink more water and eat more vegetables. It can be that simple at first. Once you instill these simple nutrition habits, choose two more to focus on. Going on an extreme diet is a nutrition blunder and a complete overhaul in your lifestyle. Thinking supplements will lead you to your results is a nutrition blunder. Supplements can assist your nutrient and vitamin deficiencies. But you should not focus on supplementation until you have mastered healthy food intake. Not allowing for flexibility in your diet is a nutrition blunder. Life happens and you will need to adjust on the spot at times. Be ok with that; there are many healthy choices you can make on the go or spontaneously. Just be conscious about your decisions. Lastly, aiming for a “perfect diet” is a huge nutrition blunder. It’s quite all right to splurge on foods you may be craving once in awhile. Look at the big picture; if you are consistent, that is what matters.
3. Not recovering properly. You are consistently working out now. First off, kudos to you for getting in the gym and being consistent. That is a big step. But now, you need to really focus on adequate recovery outside the gym. If you are not fully recovering in between sessions, results can stagnate pretty quickly. And then you risk overtraining, injury and stopping of the program. Getting 6-8 hours of sleep a night is critical to recovery. Eating nutrient dense foods is also in direct relation to ample recovery. Let’s also look at your workout scheme. If you are training daily, and doing nothing but high intensity and hard training, you will not recover properly. You need to trickle in active recovery sessions and lower intensity training and balance them with your harder training sessions. Smart training leads to bigger and faster results.
4. You are going at it alone. By no means am I saying that you cannot get results training solo. I have coached myself for many years and attained decent results. But once I hired a coach, my performance soared through the roof. A good coach will set you up to be successful. They will build a program that fits your needs and individual specifics. Also, a good coach offers motivation and positive accountability. Truly, this is what keeps you, the athlete, going. If you are looking to take your fitness and performance to the next level, go invest in yourself.
5. You don’t fully believe in yourself. This is a critical message here. Many people fall short in this department. When you lack personal belief in yourself, you create limitations in your life. When you have physical and mental limitations, you set your standards low and risk not becoming the best version of yourself. I do not encourage this way of living. Instead, I want you to work on your belief system. Positive self-talk, positive notes and quotes around your house and office, daily affirmations, good books, encouraging people; these are just a few of the practices that are needed in your life to truly start believing in yourself. Once you start breaking a few personal barriers, the possibilities become endless and the door opens for you to go after your biggest goals and dreams.