Spinning you wheels and not getting the results you seek in the gym or your lifestyle routine? If so, you are not alone, so I thought I would dedicate this post to all the ladies out there who are busting their butts but can’t work out what’s missing!
Essentially, results come from consistency, adequate training with progressive overload and plenty of recovery, and for most people, really good nutrition.
Let’s start with the first, consistency.
You’re not consistent enough
Consistency is key, and the main reason results fall short. This probably comes more under ‘mindset’ but without it, you can’t get results. Building a body is a long-term endeavour, it can’t be fast-tracked or skipped, you just eat and train, train and eat, and be patient.
All professional bodybuilders can attest to the time and dedication it takes to build a physique, particularly one that turns heads. On the plus side though, a body built over the long term is something you get to walk around in.
The reason people fall short on consistency is because they chase the fads – fasting, no carbs, double workouts, HIIT sessions. These things have benefits yes, but when it comes to the long-term results, eating well, and eating a lot of good food, daily and consistently and pairing this with a solid weight training regime is the only way.
There are outliers, yes, those who do this kind of thing and look great, but this is not why they look great. If they look good with these methods it’s their genetics that have allowed it.
You’re following poor programming, or have poor program balance
Training should always be a strength-based development program with cardio as a ‘topper’. Cardio should never be the focus – including HIIT. This is not the way to build a strong, lean physique.
Programming should be progressive and not random, so you need to follow a program which is within your capabilities and where you aim to increase strength in each exercise over a period of time. The program that follows that will be more challenging in either exercise order, volume, load or all three, but it won’t be completely different from the first one if your focus is to get results.
I believe the ideal time period for a program is 8 weeks if you’re in the first year of training, as you can progress a lot more quickly within that first year. I even do 4-week blocks for brand new clients. Once established and stronger all over, I find 12-weeks to be a great time-frame to commit to each program.
If you break it down over 12 weeks, it takes around 2-4 weeks to find the ideal weight and learn a new exercise, and then 8-10 weeks following that to really push your capabilities with those exercises. Just as you start to get bored or plateau, it’s time to change in up. This is where patience comes in, changing your program all the time because you’re ‘bored’ or ‘impatient’ will only hinder your long-term progress.
Changes in body composition are even more dependent on food intake than training. If you don’t eat enough you will have inadequate nutrition to recover and build muscle from your sessions, but if you eat too much you will gain body-fat.
You also need to determine what kind of constitution you have – can you handle dairy, processed foods, gluten and wheat, or not? For some people, a whole-foods diet is essential for progress but for others they can be more flexible. You need to work out where you fit here and stick within reasonable boundaries if you want your body to respond positively.
I always try to get my clients eating as much food as they can, whilst still feeling good, and not gaining body-fat. For some women this is 1700 calories, and for others it’s 2300. Everyone is different and unique differences are uncovered not with a calculator, but with consistent tracking, patience, and check-ins where we look at weight, measurements, photos, and strength progression.
This applies even when dieting – you want as much food as you can get away with, and you don’t want to be eliminating food groups unless your body tells you they need to go (and there are professional ways to approach this).
Back to training – you can’t build a physique if you don’t have good technique.
I get that is feels good to enter a gym in your first week and put a 60kg barbell on your back, but if you’re not doing it properly all you’re doing is ‘impressing’ the people around you whom also have no idea and sabotaging your results in the long term.
Most women don’t naturally have the structure for weight training, they need to build it. This means developing the glutes, hamstrings, abs and back muscles to a point where your posture is sound, and those muscles are working just as hard as (or harder than), the muscles that are naturally developed like the quads and traps. See my post on the posterior chain here, to dive a little deeper into that.
Some women take 12+ months before they can squat 60kg, and others take 3 months. Some need to do months of mobility and postural correction whereas others need minimal. If you want to learn good technique, you need to hire an experienced professional. Just because someone has a gym or 300K followers on Instagram does not indicate experience – it indicates cash in hand and time spend on their phone, posting things that trend and interacting with other accounts.
Research someone’s history and understand the industry is very new, and the more years spent mastering their craft, the more you’re going to get for your money. The overall point here is, good technique will have you burning more calories, and building way more overall muscle (in all the right places) than poor technique will. So don’t skip the fundamentals and again, be patient.
You are training too much!
Lastly here we have over-training. It is not that common to over-train in a way that is damaging for athletic performance but it does happen, particularly when there is poor programming or if you aren’t eating enough to fuel your activity.
Where I find it most common is amongst gym people who are trying to change their body composition. Doing ‘more’ is not always the answer. Well, it’s rarely the answer. It is crucial to choose an exercise load that your body can handle, and that you are nourishing for. If you eat as little as you can, and train as much as you can in the hopes that this will ‘speed up’ progress, you are misinformed.
My philosophy with my clientele is always to give them as much food as possible, and as little training as possible, that is needed to get results. I never through extra training in, particularly cardio, in the hopes that they will get more out of it as this just isn’t the case Long story short, over-training can leave you falling behind on your goals and it just isn’t worth it.
What to do if you’re doing any of these things…
Stop. Reset. Restructure your approach. Seek professional help if you must but avoid continuing down a path that isn’t working well for you! Send me an email if you want more information about any of these topics