Few tips why you are not getting results in the gym

Few tips why you are not getting results in the gym

December 06, 2017

Maybe you work out hard and carefully follow your meal plan but your muscles still won’t grow. You are not making any progress?  Thinking about change? Let’s have a look at few tips to see what might be wrong with your workouts:

 Low concentration during workouts

You don’t just come to gym. You need to know how to be effective! Try to focus why you went there. Don’t waste your time with long breaks. Try to remember that you didn’t go there to chat with your friends. Feel every exercise and be accurate during sets. Keep in mind that mind to muscle connection is extremely important here!

Overtraining- You simply want too much…

This is exactly the opposite. In this case you have a strong desire to grow your muscles but you are not letting your body to reach it. You work out every day for about 2 or even more hours because you think the more you do the more results you get. It’s not working this way… You need to have a system during your workouts and separate each muscle part for a specific day and definitely don’t workout longer than one and a half hour. Even that is quite too much. Besides that, forget cardio after strength workout. Your body says when it has enough and it starts to release cortisol hormone that tries to cope up with the stress situation… This process takes its price in different regular body functions. Your body actually sets itself to a standby regime, letting you know that you should slow down. Otherwise you won’t be able to do regular things as you are used to.

  Weak regeneration

You can’t just workout hard over and over again without giving a recovery space to your muscles to be able to grow. They need to strengthen in order to handle more next time. Your body is adjusting. In a long-run this is how you let your muscles and your strength to grow. This is the whole principle… Let all your muscles rest, at least for 24 hours before you will smash them again. 

 Your body need food in order to grow

Yes, your body needs time to rest but it also needs proper nutrients. Material to build the muscles. Besides proper training system, acquire proper meal plan with sufficient daily income of proteins, unsaturated fats and also complex carbs. Try to get these nutrients only from a regular food. I mean from regular groceries… You can’t rely on protein shakes and supplements! They will help you for sure but only if you have proper meal first. For example, in case of your daily income of protein, supplements should cover AT MOST 30% of it. Otherwise you will face several digestion problems …

 Drink enough water

Let me use an example here… Lets compare rainforest and desert. Where do you think all the flowers and trees will grow? The same can be applied in case of a muscle growth. If you drink enough water your organs can work properly leaving space to give more nutrients from the food, directly to your muscles. With proper body functioning there is also a release of hormones like testosterone. It can largely influence your muscle growth! So, drink at least 2,5l of water a day!

  Set a proper mindset and avoid stress

Do you know that your mindset has a strong impact on your body? If your mood fluctuates a lot or you are under a constant stress your body release cortisol that tries to fight against it (we already explain its causes in overtraining).

 

Maybe you handle all of the facts mentioned above and you can’t see any progress only because of your impatience. Every process needs its time… Even Rome wasn’t built in one week…  Keep it in your mind and stay positive!

And last tip

If you can’t see any progress, try to work out in a hoodie or a sweatshirt. You won’t constantly watch if your biceps finally got bigger… It can even improve your training drive after you sweat a little more. Keep your motivation, find your own techniques that will follow the facts mentioned above.

 

Did you enjoy this article and do you think it could help someone in your surrounding? Spread a word and let them know… Share it on your Facebook or Instagram.

SEE MORE OF PATRYK:

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Size Guide
MEN'S TOP / PÁNSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <103 cm <95 cm <98 cm 78 cm 76 cm
M 103-109 cm 95-101 cm 98-104 cm 79 cm 78 cm
L 109-115 cm 101-107 cm 104-110 cm 80 cm 80 cm
           
           
MEN'S T-SHIRT / PÁNSKE TRIČKO
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <88 cm <97 cm <92 cm 75 cm 34 cm
M 88-95 cm 97-103 cm 92-98 cm 76 cm 35 cm
L 95-100 cm 103-109 cm 98-104 cm 78 cm 36 cm
           
           
MEN'S JOGGERS / PÁNSKE TEPLÁKY    
   
EN WAIST HIPS INSEAM    
SK PÁS BOKY VNÚTORNÝ ŠEV    
S <75 cm <103 cm <76 cm    
M 75-81 cm 103-107 cm 76-78 cm    
L 81-87 cm 107-113 cm 78-79 cm    
           
           
           
           
WOMEN'S TOP / DÁMSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
XS <81 cm <70 cm <82 cm 64 cm 67 cm
S 81-87 cm 70-77 cm 82-88 cm 66 cm 68 cm
M 87-92 cm 77-82 cm 88-94 cm 68 cm 70 cm
           
           
WOMEN'S T-SHIRT / DÁMSKE TRIČKO  
 
EN CHEST WAIST TOTAL LENGHT SLEEVE LENGTH  
SK HRUDNÍK PÁS CELKOVÁ DĹŽKA DĹŽKA RUKÁVU  
XS <87 cm <84 cm 52 cm 21 cm  
S 87-93 cm 84-90 cm 53 cm 22 cm  
M 93-99 cm 90-96 cm 55 cm 23 cm  
           
           
WOMEN'S SHORTS / DÁMSKE ŠORTKY      
     
EN WAIST HIPS      
SK PÁS BOKY      
XS <63 cm <63 cm      
S 63-68 cm 63-69 cm      
M 68-74 cm 69-75 cm