Well, I think we can all agree that there’s pretty much nothing worse than working out 6 times a week and feeling like you look the same way you did on day one. Am I right or am I right?
I think there’s something that happens when we start going to the gym or just working out in general that sort of makes us feel so proud and accomplished that we feel like it’s a big enough step to make a difference. Sometimes it totally is but sometimes we start to notice that it doesn’t really seem to be doing much.
We feel like that since we went to the gym that day, we can still eat whatever we want later or sometimes even more than what we would have if we hadn’t hit the gym.
There’s a few habits that I’m sure a lot of us do that we need to change if we’re looking o actually notice a difference in our physique.
1. WORKING OUT ON AN EMPTY STOMACH.
If we don’t go to the gym with at least some healthy carbs in our system then we are setting ourselves up for failure. Our muscles use carbs as energy so if we keep ourselves depleted of that energy then we get fatigued a lot faster and we have a harder time finishing our workout. Kind of defeats the point don’t you think?
I like having a piece of whole grain toast with grass fed butter in the morning or a banana AT LEAST. Especially if you’re going to be having L-Carnitine, BCAA’s and Pre Workout (Which I always do and highly suggest:)) then you definitely want to make sure that you have something in your stomach.
I also love doing 1/3 cup of cous cous with 3 egg whites and 1/4 of an avocado to get a good balance of healthy carbs, fats and protein.
2. DOING THE SAME WORKOUT EVERYDAY.
You can be going to the gym 6 times a week but if you’re doing the same 30 minute treadmill walk everyday then eventually your body will take a plateau and stop letting go of weight. You want to surprise your body and constantly switch things up. Your workouts should vary throughout the week so that some days you are doing heavy heart beating HIIT workouts while other days your doing longer workouts at a lower intensity.
You can see how I’ve been scheduling my workouts here.
3. OVEREATING…EVEN IF IT’S HEALTHY.
I don’t think you’re damaging your health from eating a lot of healthy foods but it might not be helping you in the weight loss department. I can work out everyday but I’m not a body builder or a man for that matter so I don’t NEED soooo much food. 6 small meals a day is ideal.
If I workout then come home and have 3 cups of couscous then fruit, then oatmeal and dabble into some greek yogurt…I’ve already added back on all the calories I just burned + more.
All of those foods ARE healthy for us but if you’re feeling super full after each meal then chances are you’re eating too much.
Go for a protein shake after a workout or a 3-4 ounce piece of salmon with veggies. Have something else a few hours later…this will happily supply your muscles with what they need to get stronger plus make your metabolism work faster.
4. YOU’RE NOT PLANNING YOUR WORKOUTS.
Compare those days that you walk into the gym knowing what you’re doing vs. the days that you walk in and stroll around for a while debating what the hell you’re even there for. When I go to the gym with a pre thought out workout I know exactly where I need to go, what I need to grab and how long it’s going to take. This motivates me to finish the entire workout in a certain amount of time (usually 30 minutes) and then get on with my day.
When I go to the gym without a plan I walk in…start walking on the treadmill…try to decide if I want to do arms or legs or abs…get bored of the treadmill…go to the stair master…hit about 20 minutes and then want to bounce.
In my mind I count that as a workout for the day but when I look back at it, it was pretty much just a waste of time.
5. YOU’RE COMPARING YOURSELF TO OTHERS.
PLEASE don’t do this. I know it can be so hard to avoid but you really need to focus on yourself and where you are at with your personal goals. Someone may be tinnier than you but maybe they are trying to gain weight. Some people are in the gym for the first time in their life and they might look better than you while others are in the gym for the 200th time and may be heavier than you.
It doesn’t matter. Their story and journey is for them and you need to write your own. If you continue to focus on other people and compare yourself, it can be extremely discouraging and may even make you just want to give up.
I suggest taking pictures of yourself and keeping your own tab on yourself. Watch how you progress and always make sure that you have short and long term goals for yourself.
Make yourself happy 🙂