It’s Friday morning which can only mean it’s time for another #TrainingTips post.
What’s Holding You Back?
When it comes to achieving our goals in health and fitness, we’re all never completely satisfied are we? This is because once we get to the level we first set out to achieve, we want to achieve more, so we set the bar higher, we achieve that, so then push the bar higher still. It’s a never-ending process, which of course is a good thing.
But we will, at some point find it hard to keep making those gains, no matter what level we are at.
So here are 8 mistakes that might be keeping you from your gains.
Mistake 1: Poor Nutrition
It’s not rocket science. Poor nutrition has a direct affect on your hormone balance and immune system by raising the stress hormones and not supplying your body with the necessary macro and micronutrients it needs.
Generally our nutritional intake is low in our protein requirements, we don’t consume a good balance of healthy fats and we over consume on processed carbohydrates.
Always consume fresh, unprocessed and minimally modified foods, your plate wants to be nice and colourful and include lean meats. Aim to consume 2.1g – 3.1g of protein per kg of body weight per day. 8 to 12 servings of vegetables and fruit, keeping your starchy carbs for post exercise and consuming more healthy fats. Oh and always maintain good hydration (2-4L a day).
Mistake 2: Missing The Big Lifts
Whatever your goals, advancing your efficiency of the big lifts comes gains you thought not possible. Train to get stronger, it’s simple!
Hitting basic compound movements like Deadlifts, Squats, Pulls and Presses, will benefit you more than isolation exercises. Yes isolation exercises have their place and that should be as an accessory to the big lifts, (bicep curls are not a warm up).
Mistake 3: Over Doing Cardio
Wanting to get lean or stay lean? You need to do loads of cardio right? Wrong!!
To get lean you need to build muscle, get stronger, eat well and train intelligently.
Too much steady paced cardio can dramatically reduce the amount of force you can produce and also lower the amount of testosterone in your body, which means muscle growth stimulus goes down. Men who have lower levels of testosterone tend to maintain a higher level of body fat and lower total lean mass, so the idea of doing long duration cardio to reduce body fat isn’t helping at all.
Long durations of cardio work teaches your body to be efficient with its energy consumption, which is all good, but the best ways to become lean is to turn your body into an inefficient burning inferno, burning calories like no tomorrow by building lean mass and sticking to predominately HIIT styled weight and cardio training.
Mistake 4: Not Listening To Your Body
You need to listen to your body. If it’s screaming at you, maybe it’s a good idea to rest up or work on the parts that aren’t screaming.
It’s not a sign of weakness and rest days should exist, despite some advocating not. It might be as simple as making some programme changes to prevent the scream, but your body needs recovery to adapt and grow.
Without rest and recovery you’re just lining yourself up for a big fall.
Mistake 5: Weekend Weakness
You spend all week eating well and exercising like a saint and then when it comes to the weekend it’s a whole another story, it’s almost like Dr. Jekyll and Mr. Hyde.
A treat and a few drinks is one thing but over indulging and getting drunk on a regular basis is not only compromising your gains but also your life. Be sensible.
Mistake 6: You’ve Not Set SMART Goals
Setting SMART goals is a must if you’re going to make gains and making gains in the right areas too. Here’s an article of mine I wrote all about SMART goals.
Mistake 7: Not Enough Variety
Variety is important to keep your body guessing, which will promote constant growth and progression. Only slight variations are necessary to keep the body guessing, so whether it’s using a different piece of equipment, more load, more volume and or reduced rest periods, it all adds variety.
Having some sort of progression in your training every 4-6 weeks is a good idea.
Mistake 8: Expecting Supplements To Be Magic
Some of the outlandish claims some supplements claim is ridiculous. You see it on TV, in magazines, on social media it’s everywhere.
Let’s put it this way if there was a wonder drug we would all look fantastic and there would be no such thing as obesity. However, this is just not the case.
Stick to science reviewed and tested supplements, which have plenty of evidence and research you can look at before taking anything and never trust the adverts, they’re there to entice you.
Supplements like proteins powders, creatine monohydrate, HMB, BCAA, CoQ10, various vitamin and mineral supplements (Vit D3, Omega 3, Multi Vit) all have a plethora of sound research to back their effectiveness and safety.
Hope you found this interesting. Correcting some of these are easier than others but one step at a time and keep focused.
Have a great weekend guys.
Stay strong and live, love and laugh!