Not seeing results in the gym or on the scale?
Do a self-audit.
Take an (honest) assessment of your:
Adherence to your training program.
Do you know how may calories you eat on a daily basis?
Many trainees under-eat good calories and over-eat crap calories.
Monitoring food intake is crucial to seeing results on the scale.
To ensure proper caloric consumption, start weighing and measuring food intake.
Get a food scale (~$20USD) and measuring cups/spoons.
Read food labels. Noting total calories, protein, carbs, and fat per serving.
Use a tracking app such as My Fitness Pal to log calorie consumption.
It can be daunting at first, but after 3-days you will be dialed in and know exactly what’s going in your mouth.
Open the health app on your phone (iPhone) and do an audit of your step count.
A good goal to shoot for is 10,000+ steps per day.
10K is about 5miles which burns roughly 500cals.
Annually, 10K steps per day is:
182,500cals burned per year.
That translates to 70-marathons worth of miles!
How many times are you REALLY going to the gym on a weekly basis?
Most trainees over-estimate their gym usage.
Check your gym app to see your actual attendance.
There is a MAJOR difference when it comes to results trining 3-days per week verses 4-days per week (or 5).
3x/week = 156 training hours
4x/week = 208 training hours
5x/week = 260 training hours
Imagine the results you would see by adding 104 training hours per year.
Think of the changes that would occur.
Improved body composition.
Better sleep & mood.
Increased strength & endurance.
Normalized hormone & blood-lipid profiles.
Increased sex drive.
Extended life expectancy.
An audit of calories, steps, and workouts can go a LONG way toward moving the health & fitness needle.
Start now and set yourself up for success the rest of the year!