Why You're Not Getting the Results from Your Workout

If you've been following my posts since the very beginning (and I hope you do), and yet still don't get the results, this is the post that will answer your question. Don't even think about supplements to get faster results  before you read this post first.

Before asking which supplements to use, we have to realize that there are many factors that involves in body-building efforts. Even stress can thin out your body. Here I will share few factors that you may have to reevaluate when you don't get the results from your workout or your training.

image credit to thelegalcommune.com

1. Rest
Have you have enough rest? How long do you sleep in a day? Of course, every person is different in terms of sleeping needs, but the standard sleeping time is 7 to 9 hours a day. When we sleep, our body produces growth hormones that can repair the broken cells. Besides the sleeps at night, you also have to pay attention to the resting time between each training. You won't build your chest muscles when you train it everyday. Give at least two or three days gap before you train it again in the next workout.

2. Train Hard for the Designated Muscles
Let's say you want to build your biceps, and you don't get the results. Reevaluate your training: was it "hard" enough? Some say that it was hard enough, but they do the same pattern with the same weight every time (and didn't do the overload principal). Add more weight over time because your muscles will get used to the same weight you're using every time, making your training pointless. It's like when we were in school in 1st to 6th grade, the lessons get harder everytime, right?

3. Variations
Use some variations in your training so that your muscles don't get bored. When you do the same training pattern every time, your body will adapt, and won't respond much to your training. Use different order when you train, different weights, different resting time between each set, and different sets to "surprise" your muscles and triggers them to adapt and develop.

4. Did you do cardio before your weight training?
What usually happens is people do cardio before their weight training. They thought that it was just a warm up. You do have to do a little cardio before you train for a warm up, but what people usually did is that they did it too hard, and sometimes, too long. You don't have to run in the treadmill for 30 minutes as a warm up. This will tire you in your weight training, and will significantly hamper your effort to build your body. Do your cardio after your weight training.

And that's the four basic things that you have to reevaluate when you reach a plateau (no progress) in your training. If you do them all right, then reevaluate your nutrition. Did you consume enough nutrition your body needs to build your body? It doesn't matter if you want to lose weight or want to gain some, your daily nutrition needs is important.

Run, Forrest, Run!

Want to run in full speed? Make sure your training is not in vain, by checking out these tips to maximize your performance in running or jogging.

image credit to fitnessgurusam.com

1. Choose the right shoes. Don't use old shoes or soccer shoes to run. Instead, use some running shoes and use it for 600 kilometers. Don't use the same shoes to run continuously, because the soles under the shoes will decay rapidly. Buy spare shoes to run and use them alternately.
2. I said this before and I'll say it again: rest is important. Don't force your body to run everyday. Make some intervals in your running days with resting days, so that your body have enough time to recover.
3. Breathe properly when you run. Long breaths are needed in running so that oxygen can fill all air cavities inside your lungs.
4. Have something to eat a few hours before you run. Choose foods that are slow-absorbed so that it will give you some energy for few hours ahead. Before you run, you can also drink supplements like Carbo Booster which can energize you without feeling too full.
5. Warm-up is important. Don't start to run as fast as you can when you just started. Start by warming up your legs by walking, then power-walk, start to jog, then run as fast as you can.
6. Remember to cool down to prevent cramps or any other injuries after your training.
7. Ready yourself mentally. Besides strong stamina, running needs strong mentality too. Focus yourself to your goal and fight to achieve those goals.

Ready to run?