9 Things That Prevent the Best Training Results
When we go to the gym and train, we do so with a specific purpose and goal. Some will be looking for better health, others to shed some extra weight and more still to enhance sports performance.
But even though we may already be training, we may be leaving results on the table.
Below are 9 things that may help you to get a better result from your training efforts.
1. Training Alone
I'll be the first to admit that sometimes I prefer to train on my own. This might be getting in a lift when the gym is closed or going for a run or ride by myself.
But these workouts would be the exception rather than the rule.
When I am serious about getting a better result, I'll train with others. And there's a few reasons for this.
First of all, when you train with others, you will push yourself more than when alone. This may be partly due to the friendly competition that can develop during training but also because a spot is available. Sometimes we can believe something is possible because our training partner was able to show us the way.
Texas has one of the top swim programs in the NCAA. Their coach attributes this to the competitive environment that has become a part of the culture and now when you join their program, you know you better come ready to put in the work and compete.
2. You're Not Aware of Your Inputs
Most people don't log their nutrition. And as a result they tend to under-estimate their caloric inputs. If the average North American diet is 2000 calories per day, they might assume they are average and therefore really have no idea of how much they are eating.
So why would they be weigh (mis-spelling intended) off?
Well, imagine making a meal and sampling it will it's being prepared? Or finishing a child's plate after dinner? Or eating a spoonful of leftovers in order to wash a container? Or eating out and not knowing the portions, ingredients or method of preparation? Or failing to include snacks at the workplace when recalling meals consumed? Or not knowing what an actual serving of most condiments or sauces actually is? i.e. peanut butter.
Unless we are journalling, and using some kind of app to input our nutrition, at best we are guessing regarding our nutritional inputs. And at worst, we are grossly under-reporting how much we are eating.
3. Calories >>> Keto, Organic, Superfoods... everything else
I'll agree the quality of our nutrition matters. And I don't think anyone that's at least 5 years old would debate that broccoli is healthier than ice cream, and water is better than soda, and an orange is better for you than a fuzzy peach gummy.
But we've gone so far done the rabbit hole of superfoods, organic fare and vegan offerings that we've ignored that ultimately our mass comes down to calories in and calories out.
If your body requires 2368 calories per day to maintain a stable mass, than eating 3217 calories per day of kombucha, acai, tofu and everything else on the cover of fitness magazines, will cause us to gain weight.
So, yes, there is such a thing as too much of a good thing.
There's no need to stop eating these foods if they're healthy and you enjoy them. But if you'd like to lose the weight, eat less of them.
4. 8 Hours of Sleep
A majority of the Canadian adult population is over-weight or obese. And a majority of the Canadian adult population doesn't get 8 hours of sleep per night.
Seems like the easiest and most straightforward place to start, yet we struggle.
When we get 8 hours of sleep per night we have more energy to train. Our hormones, such as leptin and ghrelin, are better regulated. We hang on to our muscle mass and burn more fat. And our will power is stronger and we are better able to able to resist our favourite treats.
And for those claiming to get 8 hours of sleep per night, ask yourself the following.
How many of your hours of sleep are before midnight? How many of your hours of sleep are hours in bed versus hours when you are completely out? How many nights of the week do you follow your optimal routine?
Be honest with yourself and look to improve the areas of your sleep that are deficient.
5. At Least 3 Hours of Training/Week
When it comes to nutrition, calories matter most. But when it comes to training, frequency is most important.How often do you train?
If you want to see a result, you need to commit to 3 days per week. When you train 3 days per week you will get a much better result than those who train once or twice. This can even be true even if the two day per week program is heavy, intense and all-out.
All of the clients we work with that achieve the best results train with us at least 3, and in some cases 4 or 5 days per week. We don't see the incredible transformations when someone only puts in one or two days per week. The exception to this rule might be young athletes that practice and compete in their sport a number of times per week. Even in that case, they still tend to make it in 2-3 days per week.
6. Not Filling Gaps
Because if you don't know these, how do you if you're improving? How do you select the loads when you train? How do you know what needs more attention?
By the way, a giveaway when someone doesn't know their numbers, is to answer with round numbers. For example, they may say they bench 200 lbs, squat 300 lbs and deadlift 400 lbs. Right away, this is way too uniform and rounded, so is probably made up.
If you are familiar with these lifts, but don't how much you can lift, take some time and test your lifts. Even a 3 RM or 5 RM will give you a starting point and be more valuable than constantly guessing each workout.
8. You Don't Believe
When it comes to physical success, what you believe to be possible plays a huge role in what ultimately happens.
Look at the athletes that have the best success.
Gretzky was the weakest on his team. Brady was no specimen in the NFL draft.
These guys aren't the best ever in their sport because of their talent or DNA. They worked hard and believed it would happen.
The could envision themselves winning. They knew it was possible.
Each of us needs to be a little more like Gretzky and Brady. Many are stronger and faster than they were/are.
Start seeing the ideal version of yourself now. Make health decisions based on what you will achieve. Carry yourself with that confidence. Set big goals and then achieve them.
9. You Go Hard - All the Time
Nobody For some, achieving the best result is a challenge because they won't take a break. They never have a rest break to let their body heal. They don't hang out with their friends and go for a beer. They don't book an appointment for a massage.
Just as the nutrition equation involves calories in and calories out, training involves a stress and a rest.
We can sometimes only consider the stress that comes from training, lifting, running, swimming, riding and everything else physical. But stress from work, school, relationships and family also take a toll. When things build up in other areas of life know that you may not be able to push as hard in the gym and in training. This may not be the time to test your lifts and seek new PBs.
At times like this, simply making it to the gym and keeping a consistent routine might be the win. And when that is too much, take some time off and have fun.
Remember and apply the Pareto Rule. 80-90% of the time, do the right things and do your best. 10-20% of the time, relax your efforts, have some fun, recharge and look forward to getting back it after the break.
Hopefully there is one, or maybe more from the list above that will help you achieve a better result.
If you're not sure where to start and would like some help make sure to connect with one of our coaches.
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