You have goals, but are you optimally achieving them? Are your current actions going to lead to what you want? Are you attempting to get stronger, lose fat, improve your endurance, or compete? Are you performing the proper exercises and drills? Are you working hard enough and recovering properly? Are you experiencing a lot of injuries due to your training? Is your nutritional intake in line with your goals?
There are multiple elements to any training regime. If you’re not seeing the results you want, trying looking at some of the following aspects. Even if things are going well, it can’t hurt to take a step back and see what can be improved on, either!
Many people mistakenly use the wrong activities as the end all, be all way to goal attainment. If you’re attempting to build muscle, you need to use a combination of weights and body weights with a suitable range of reps that stimulate growth. If you’re trying to get lean and more defined, you must eat better, strength train, and engage in high-calorie burning exercises. If endurance is what you want, then that means demanding endurance training like running or spinning. There’s no catch-all exercise for optimal results. Think about what you want to get out of your training, and make sure you’re doing the exercises to match. Consider getting a customized training program that suits your needs. Get one here.
The human body won’t develop if it isn’t pushed to the limit. Easy workouts or exercises won’t produce results, because the body isn’t being challenged. By stressing the body, you encourage it to develop more endurance or muscle mass. Likewise, skill improvement comes from the exact practice of skills. This means intense repetitive practices until what was once difficult becomes effortless. Then from that point you up the intensity again!
There is a huge difference between people training for competitions and people training for fitness. If you’re a competitor, most likely you’ll need to engage in intensive exercises that have some risk: joint compromising bouncing, jerking, and explosive exercise movements, along with awkward jumping, twisting, and landing situations. If you’re a non-competitor just trying to get in shape, you don’t need to expose your body to those stresses. Make sure to use the exercises that match your level.
Being over-zealous and training too much leads to physical and mental fatigue, and increased potential for injury. Dedication is important, but too much just causes problems. Remember to pace yourself and take regular breaks. This may seem contradictory, since intensity is also a key component of training, but there’s a difference between pushing your body and breaking it. Learn your limits and reach them, but don’t go overboard.
This one is big. Nutrition fuels the body but you need more than a good caloric balance. Building muscle for instance takes more protein, while endurance takes more carbs. Losing weight means eating less, obviously, but what you do eat should be low in fat. All of these do’s and don’ts can get confusing, but fortunately the internet is a treasure trove of information. Decide what results you want, and a quick Google search will let you find the nutrition plan to reach it!