5 Reasons You’re Not Getting The Results You Want

Gaining the perfect physique and optimum health is often not as straightforward as simply popping into the gym a few times a week. Getting great results can take time, perseverance and perhaps some experimentation and thought towards the kind of training you’re doing, food and drink you’re consuming and lifestyle you’re leading.

If what you’re doing isn’t yielding the results you want do not get disappointed  Embrace it and see it as part of the learning curve towards finding out what works for YOU. Remember, everyone is different and what gets me results may not work for you.

Below are five reasons why you aren’t hitting your health and fitness goals.

You’re not lifting heavy enough

You may not be gaining the muscle or tone you desire because you’re not lifting heavy. Male, female, old and young should include strong lifting into their training schedule. An obsession with cardio, calorie equations and core exercises is stunting people’s development and stopping them from getting the results and look they desire. Spending hours on the treadmill and not getting the look you want? Then add some heavy-ass weight to your routine, or try sprinting as fast as you can over 100 meters instead of bouncing along for hours.

She deadlifts heavy, and you should too

She deadlifts heavy, and you should too

You’re eating too often

The often-repeated ‘eat many small meals a day to keep your metabolism burning strong’ is unproven and false. 50 years ago snacking was frowned upon, people ate a few meals a day and obesity was almost unheard of. Now we’re told that we must be constantly eating all the time or we’ll go into ‘starvation mode’ – more wild, unproven claims masquerading as fact in health magazines and diet guides. If you’re trying to lose weight (or perhaps you would like to give you digestive system a break from constantly working), try having longer periods between eating. Your body will thank you for it.

Other sub-reasons would be ‘you’re eating too much’ or ‘you’re eating foods that you’re body doesn’t respond well to’. More on that another time.

You’re not moving enough

Training hard in the gym is sometimes not enough – you need to grab every chance possible to move. Our bodies were designed to be active and you need to take a dynamic approach to making movement part of your everyday routine. The old cliche ‘take the stairs instead of the lift’ is a little tired now, but very true. Walk instead of taking the bus, stand up and do some dynamic stretching a few times a day, play football instead of watching TV. Don’t see this as a chore – make it a habit. You may find that this additional exercise gives you the extra boost needed to hit your goals.

Start by walking home from the gym – the perfect cooldown. To go from a great, active workout with big movements straight into collapsing in front of the TV or jumping in the car and remaining static is not good for your body.

You think looking good is all about diet and exercise

Don’t get me wrong, diet and exercise are two huge pieces of the health and fitness jigsaw, and for some people this gets them looking and feeling 100%. However, the hormonal effects of things such as lack of sleep, stress, exposure to sunlight and happiness can play an essential part. Sleep and relaxation is essential for your muscles and body to repair and grow; sunlight gives us a healthy boost of vitamin D that leaves you looking and feeling energized; stress and tension can negatively impact your endocrine (hormonal) system, which needs to be running smoothly to give you a radiant, strong and healthy body.

Do not dismiss these factors. They are often underestimated and should be strongly considered if you’re not looking and feeling how you want.

You don’t want it enough

One of the most common questions I’m asked is “how do I lose this”, whilst pinching an often minimal amount of body fat around their stomach. Sometimes I’m not sure how to answer… Are they looking for a magic exercise? A five minute routine they can do before bed, perhaps?

The truth is often a sacrifice beyond what some people are prepared to do – lift heavy and regularly, mix in some HIIT training, pay close attention to your eating patterns and diet and experiment with how your body reacts to different foods, make sure you get 7-8 hours sleep a night, reduce alcohol consumption, eat very little processed food, do hill sprints/ kettlebell training/sled pushing etc, and so on.

Of course, some people embrace all this and get insane results, and some opt to strike a balance with the kind of lifestyle they enjoy and so don’t look like a fitness model. There’s nothing wrong with this at all, it’s just about finding out what’s important to you and being realistic about what it takes to achieve it.

How much do you want it, and what are you prepared to sacrifice to achieve it?

How much do you want it, and what are you prepared to sacrifice to achieve it?

So there are a few reasons why you might not be getting the results you desire. I hope it helps you make some positive changes and understand more about the complete fitness picture. If you would like help overcoming a plateau or need some inspiration and help to get strong, please contact me.

Yours in strength,

Jack T

My blueprint for 2013

I’m not a huge believer in strict, regimented new year resolutions and rarely make them myself. However, 2013 is going to be a big year for me so I took my 10 day break to have a think about the direction I’d like to go in this year, and some habits I’d like to continue and form… not just in 2013, but for life.

Below is a list of things I’d like to achieve, ideas I want to develop and thoughts on how I want the year to pan out.

The only one that I absolutely will make sure I do is the last one:

Get a new apartment where i’m happy and comfortable by march 1 (have already done this one!)

Purchase an awesome bed, sheets and pillows. This is important, seeing as I spend a 3rd of my life there.

Get 7 hours quality sleep each day, preferably 8+

Update bangkokfitness.com at least once every 2 weeks

Continually improve flexibility and mobility

Sit down as little as possible

Move around as much as possible

Do yoga at least once a week

Eat natural real food as often as possible. Keep processed food and sugar to a minimum.

When I eat badly, make sure it tastes damn good

Improve my Thai language

Get out of Bangkok into natural and beautiful surroundings once a month

Spend lots of time in the sun

Spend less time on social networks and more time actually socializing

Call people more (rather than message)

Surround myself with positive, interesting and inspiring people

Be a positive, interesting and inspiring person

Run 100m in sub-12.5

Run 400m in sub 1 minute

Run 5000m in sub 20 minutes

Do all 3 of the above at the same time; don’t achieve one at the expense of another

Try new things

Do a muscle up

Continue to make The LAB a success and a great place to be and train

Stay as close to 80kg as possible and within 10-15% body fat – my optimum composition and weight for peak performance

Only drink water to rehydrate (with maybe some lime)

Limit coffee to 2 cups a day (down to one ideally)

Only drink alcohol to the point of having fun and being able to fully function the next day

Practice intermittent fasting

Do things, don’t talk about doing them

Read through this list once a week

8 Facebook Fitness Pages You Should ‘Like’

Companies pay huge sums of money to marketing companies and Facebook to build up their number of ‘likes’. However, very few of these pages actually offer anything other than the opportunity to be spammed at.

Facebook’s business model is largely built on people ‘liking’ companies’ profiles and then becoming a marketing puppet for them. This is what Facebook’s (huge) value is based on.

However, if I’m going to like something on Facebook, I want something in return. I’m greedy like that.

So today I’m suggesting you streamline your Facebook experience by recommending you ‘unlike’ Nike and Gatorade, and like these informative fitness based pages instead.

Most of the pages are offering something for sale somewhere, but they give a lot back in return.

Just Eat Real Food

When it comes to diet and nutrition, we could gain a lot by living the JERF (Just Eat Real Food) way.

Brad Pilon

Brad is at the forefront of Intermittent Fasting (IF) and his book Eat Stop Eat has played a big part in the current IF explosion of interest. He often status updates his general musings on nutrition and training, and I highly respect and value his opinions and thoughts.

Yo Elliot

Elliot Hulse believes you should strive to become ‘the strongest version of yourself’. If you’re going to live your life by a saying, I think this is a pretty good one. He posts videos on youtube pretty much daily on strengthening yourself physically, mentally and spiritually. Some of his vids have got a bit random recently, but that’s all part of the fun.

Chef Buff

Like Elliot, Omar offers regular youtube videos on all things fitness. His videos are well presented and to the point, and offer a wealth of solid information.

Jason Ferrugia

Jason is at the peak of strength and conditioning coaching. His articles are no-bullshit, say-it-as-it-is.

Elite Strength and Conditioning

I can’t quite work out whether I find this guy annoying or not. His tongue-in-cheek approach might not be for everyone, but the information he offers is solid and kind of funny/annoying. Regular videos are posted on exercise (good) and life (random).

The Sam Effect

Sam’s site isn’t very active at the moment, but I feel I had to include this one as I think the articles are incredibly informative and inspiring. Have a trawl through the archives if you want to learn something about diet, training and positive living.

Bangkok Fitness

Finally, you should of course like our page! You’ll be informed of new articles on health and fitness in Bangkok as well as general fitness articles, like this one. The page will be more active in the new year along with a relaunch of the site.