By At the gym, I often find myself having pretend conversations with people. I’m sure someone must think I’m a stalker of some sort… At times I want to tell them straight out what I’m thinking, but more times than not, I shut my mouth and keep progressing with my own routine. Therefore, this is a great way to get out all the muck I see in my gym setting and see if anyone out in the world of Quora can benefit from the following advice.
I know that I always go on about diet, and its key to your progression, when it comes to fat loss and building muscle, but what about something else I keep observing on a daily basis…
This is a phenomenon I observe in most people at the gym. Everyone is doing the same, boring and mundane routine over and over again, day after day, week after week and month after month… and never seeing a difference in their physiques.
I often wonder if they are thinking how pointless going to the gym is seeing as…
One person may be on the bike, peddling away for an hour in the morning – every morning…
Someone else is on the same machines, doing the same things every second day
And of course, we have someone using as many machines as they can fit in the timeframe, they have…
It’s no wonder nothing is working according to plan, if not at all…
This is possibly the most pressing thing I see in people at the gym. Everyone is doing the same, boring and mundane routine over and over again, day after day, week after week and month after month… and never seeing a difference in their physiques.
Quite possibly the same kind of habits range in their eating on a daily basis as well. I’m sure the cause of this is just lack of education, or lack of goal setting. These are both necessary when it comes to making some form of progress in the gym.
But let the truth be known, I was this person a very long time ago (and I choose not to remember – as it’s painful). From my experience, it’s only a lack of knowledge, with a fear-based mentality of asking a professional. They, or anyone for that matter, doesn’t want to look like stupid and uneducated person because.
We are all meant to know the answers to everything, and not knowing messes with our ego…
So, let the fear-based part of this equation be abolished with the following insights that may be useful to you (or in this case, it’s always someone we know so we make them look like the silly one).
10 tips to make sure you’re getting the best out of the session
- Be well aware of your diet, and the quality of food you are having. The main focus of training is to eat a well-balanced, macronutrient-based diet. That means, protein, fats, vegetables and complex carbs. For muscle growth, focus on more protein and moderate carbs. For fat loss, cycle your carbs and focus on proteins, fats & veggies.
- Our bodies adapt to everything and anything we throw at them, so we need to be on top of this and change up our routine regularly. Don’t do the same thing each day – switch it up regularly.
- Muscles only grow when you apply a stimulus. Satellite cells on the outside of the muscle fibres become activated, attempting to repair together. This is what results in muscle fibre increase.
- You don’t need to spend hours on the gym to get results, just 45 minutes to an hour is enough. Any more than this, and you risk being counterproductive when it comes to gaining muscle mass
- You can’t out train a bad diet – ever. If your goal is to lose weight, and build muscle mass, you HAVE to change the way you eat right now.
- Stop wasting time doing endless cardio to make up for bad eating – it wont work now, or in the future.
- You must lift heavy regularly, in order to make the best changes in your physique and activate the necessary hormones for fat loss to take place
- The best form of cardio for fat loss is HIIT. Only subject yourself to this for 20 minutes at a time, and only 2–3 times per week. Do this in a separate day from your weight training.
- Learn about tempo – controlled and focused attention on the downward movement (eccentric) which is key to muscle growth.
- If you are finding fat loss challenging – try Intermittent fasting. This is by far, the fastest and best way to fat loss and maintenance. The only think you need to do is control your eating window – that’s it! No caloric restriction, depravation or missing out anymore.
I do hope this may help someone along their fitness journey. If you appreciate this, why not stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.
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