Lift. Eat. Sleep. Stretch. Don’t eat a lot of garbage.
If you came to my gym looking to train and asked how to get results, this is what I would tell you. How much of each and how often depends on the goal, but this is the general message.
Most people agree, and follow the program even if they are slow to implement the changes. Some will disagree and want to argue, which is fine. Education is part of the process and through these conversations they also come around and eventually follow the program.
Every now and then I meet someone that doesn’t want to listen. Not just to me, they don’t listen to anyone! Instead of taking the advice of their coach, they try several approaches at once or switch from one to the next weekly in the pursuit of instant gratification.
Flustered and frustrated after several attempts, stops, starts, resets and jump starts they eventually come to ask me “what should I do? I’ve tried everything and nothing is working!”
Stop trying to do everything. Pick one approach and give it a chance to work.
While I’d be thrilled if everyone followed my recommendations, I understand that everyone has different goals, interests, time commitments and motivations. The approach I use works, but it isn’t for everyone.
No matter what fitness or nutrition approach you take, amazing results don’t come overnight. Yes, I’ve had clients see visible progress in one week, but this does not happen with everyone. Expecting a completely different body or big changes in strength in a week or less is unrealistic and guaranteed to bring frustration.
As long as its not something dangerous or some silly fad diet (you would not believe half the stories I’ve heard!), give any program a minimum of 4-6 weeks before changing to something else.
4 weeks allows you to mentally and physically adjust and get the early mistakes out of the way. This is enough time to figure out if you can sustain this approach long term. It takes more than a week or two to figure these things out and get settled, so be patient! If the program is solid, it will work and you’ll get results. If not, go ahead with Plan B.
The “trick” to getting results is simple – be consistent. That’s it. You don’t need to do anything extreme or complicated! Whether it’s getting stronger in the weight room, losing inches through better nutrition, or even something not fitness related like saving money, consistent effort over time brings success. Make this your focus, instead of looking for a different approach.