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

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High Intensity Interval Training (HIIT) Tabata

There’s a lot of hype at the moment about High Intensity Interval Training (HIIT), and with good reason. It’s been featured in newspapers and magazines a lot recently and in my line of work I often get asked about it.

The idea behind this kind of training is that you complete high intensity bursts of exercise (as close to ‘all out’ as you can) for typically 20-45 seconds, with recovery periods that can be either complete rest or low intensity.

This kind of training is preferably done with something that you can hit with 100% intensity, such as sprinting, rowing or plyometric exercises such as lunge jumps or squat jumps. Something like press ups wouldn’t be ideal, unless you were firing through the repetitions fast or making the exercise explosive by bringing your hands off the ground or clapping at the top of the movement.

Below is a YouTube video of me completing a HIIT workout known as Tabata. Tabatas are 4 minutes long and are made up of 8 rounds of 20 seconds of high intensity exercise followed by 10 seconds of complete rest.

I believe that regardless of your fitness goals, high intensity exercise should make up part of your program. Our bodies respond very well to short bouts of all out effort and it helps to burn fat, build muscle and improve your cardio, especially for sport where short intense bursts of running and jumping are required for successful performance.

This kind of training will leave you feeling strong and energized, especially if all you’ve been doing are long, steady runs or cycles. I will write a piece soon on some ways to practice interval training that you can do anywhere.

If you are interested in learning more about High Intensity Interval Training and how it can benefit you, or if you’d like to schedule some HIIT sessions then please contact me.