Why you don’t see results from your workout and diet plan

You’ve tried different diets, went to cardio classes, tried working out using weights, however you keep finding yourself in the never-ending cycle of hard work, lack of results and discouragement and frustration. As a result, you either keep looking for the “perfect” mix between a workout and diet plan or most often you will quit the hard work.

Believe it or not, you might be doing the right exercises and you might also be eating more or less the right food. However, the results are not showing because of a main reason, you are not prepared to make some behaviour changes which are key for your progress. Shifting from a chaotic diet and a now workout life to a structured exercise plan and a healthy diet requires a lot of mental energy. Hence you need to first learn how to prepare your brain to become stronger, before you try changing your body. Here’s how you can train your brain: 

Learn how to stick to your workout plan

When you start a new workout plan you will probably get to a point where you feel like giving up. In that moment you will find a million reasons why you shouldn’t workout … “I am not feeling well”, “I am too tired today”, “I promised I will go out with my friends” and so on.

Here’s the point where you would think, ok so I need to find something to motivate me. Well, I would actually recommend not doing that. Don’t get me wrong, finding something
to motivate you is great, however this will work on the short run. When you want to make exercise a habit, you need to do it even when you don’t feel motivated. This means finding the discipline to follow through with your workout intentions! You need to make a commitment and go through with it.

Set realistic fitness and diet goals

What you need to understand is that good results will not appear over night. So if your goals are to loose a lot of weight, get a fit body in a couple of months and maintain that look on the long run, well you have already failed your workout and diet plan.

Therefore, it’s important that you start out confident, but also be realistic with what will be easy and what will be hard to achieve. Make a list of the easy goals and the harder ones. Your easy goals should be the short time goals and the harder ones should be the one you would achieve on the long run. Start with the easy goals and achieve them one by one. In this way you will train your brain to think you can achieve anything. Once you reach the harder goals, make sure you don’t place too much pressure on yourself and you give yourself enough time to achieve these.

Learn how to be consistent

Consistency is key when you are trying to make a habit from eating healthy and exercising regularly. Once you get into the habit of leaving a healthier life, you will become much stronger, fitter and you will feel better. It will also help you to become more confident that you can achieve your goals.

Learn how to monitor your progress

So lets just say you want to prepare for a 50k run and you give yourself 6 months to prepare and achieve this goal. You work out 3 days a week, start eating a bitt better and after a few months you realise you are not really achieving much. You start wondering why you’re are not progressing.

Well, the key is to actually to set and measure smaller milestones along the way and adjust your plan as you go along. Star with a test to see how much you can achieve without being prepared; workout for the next 4 weeks; then re-test yourself. Repeat the test regularly and then adjust your workouts so you can improve your results.

Also you can learn how to monitor your heart rate for that time and see if you can lower your average heart rate in the following weeks in the exact same domain. If your average HR drops progressively, you know your work capacity has increased.

Change your exercise routine regularly

If you are doing the same workout routine every week, at the same intensity then you shouldn’t be expecting a progress in your results. And you have probably already noticed that eventually you are getting bored of your workout (this applies to your diet as well – if you keep eating the same salad every day) and you lose your motivation.

Hence you should spice up your workout plan by varying the exercises you go for. You could choose on some days a cardio workout, to build up a solid cardiovascular base which
will help you to optimize muscle growth and there-on strength. You could also go for functional training, so that the hormonal responses in your body will be greater because your body won’t be able to adapt as fast and will need to work harder to keep up with the new stimulus.

Learn how to eat well

When you start training regularly you will shortly learn that you need to feed your body with proper food in order to keep your energy levels up.

Because our bodies are unique, it’s challenging to give out generic nutrition advice applicable to everyone, in all situations, but if you aim to eat unprocessed whole foods, high-quality proteins and essential fats as often as possible, you’re off to a great start.

Like with your training plan, you need to monitor your diet progress. Learn what works for your body and adjust your meals accordingly.

You need to rest and recover

If you want a fit body you need to give yourself time to rest and recover. Working out every day and pushing your limits can bring more damages to your health than you would expect.

If you are a beginner, you would probably be more enthusiastic to workout so you can see results in a very short time. Hence you will tend to workout more and more and you will not give yourself the time to recover. Soon you will feel tired and loose the motivation.

A general rule is to start with working out 3 days/ week and then progress to up to 5 days/ week. Allow yourself to have rest days, sleep properly and go for post-workout recovery routines to allow your body to recover and to see positive results from your workouts.

If you start changing your behaviours and if you stick to your initial plans, you will find yourself becoming fitter and stronger over time! Even if you miss a workout, or you have a moment of weakness and you go for a fast food meal, don’t be hard on yourself and don’t get discouraged. Just start where you left off and keep going.
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