Have you been working out or dieting without seeing the desired results? Today I am sharing my top tips for getting the desired results. I am here to tell you that it doesn't matter if you are over forty, have kids, or whatever else you think may be preventing you from seeing results. These three tips will help everyone to make progress. There is no need to overcomplicate it. You will see results if you do these three things:
1. Build Lean Muscle
Lean muscle is anti-aging! The more lean muscle we have on our frame, the more it will increase our metabolism at rest while decreasing risk factors associated with many diseases. Estimates suggest that every pound of muscle burns roughly six calories daily at rest. That's about three times as many calories as a pound of fat, which burns roughly two calories daily.
To build muscle, you need to lift heavy weights. Now heavy is relative. Bodyweight exercises might be the best place to start if you have never lifted weights before. But make sure you progress from there. Once it gets easy to perform 12-15 reps of a single exercise, add some weight. It can be five pounds. Just add weight. Challenge yourself to see how much you can add (hint- you are probably stronger than you think). As long as you can perform the movement with good form, keep progressing (in the industry, we call this progressive overload).
Have a plan- don’t just go to the gym and do random workouts. Ideally, stick to a program for four to six weeks and track results, then switch things up. Focus on compound lifts, then add unilateral and accessory lifts for variety. Compound lifts are squats, deadlifts, shoulder presses, pull-ups, rows, and bench presses. I like to include hip thrusts in the list as well. You can get a program online or through an app, but the point is to stick to it, don't just do a different random workout every day.
You can play with tempo, rep range, and load to progress. Adding weight (load) is only one variable you can change for progressive overload. Increasing your workouts' tempo — or intensity — can help you get stronger and fitter. You can do this by working out quicker or with less rest time between sets. If you can't add more resistance, you can slow down the tempo of the movement, increase the number of sets you perform, or increase the number of reps until you get strong enough to add more resistance.
Be sure to include rest days between sessions. It is vital to allow the muscles time to recover. 24 to 48 hours of recovery between sessions for the same muscle group is usually enough. This way, we prevent overtraining, ensuring better results.
2. Eat Protein at Every Meal
We should aim for 1 gram of protein per pound of body weight. Now, you can use your ideal body weight if you are obese or overweight. Someone who is 150 pounds would aim to consume around 150 grams of protein daily.
Focus on splitting this up over four meals (or three meals and a protein shake). For our 150-pound person, that would look like 25-50 g of protein per meal. Good choices: eggs, egg whites, whey, cottage cheese, Greek yogurt, chicken, turkey, bison, salmon, white fish, and leaner cuts of beef. Supplementing with a protein shake may be easier to get it all in.
Protein supports muscle building and keeps us full longer. It also has the highest thermic effect of any macro-nutrient- meaning it takes more energy to break it down. About 30% of the calories in protein are used to break it down.
While protein is our priority, we must include carbohydrates and fats in our diets. Most carbohydrates in the diet should come from whole sources like oats, brown rice, white rice, quinoa, sweet potato, squash, and beets. A tiny percentage can be more simple carbohydrates, particularly in the post-workout window when your muscles want to replenish glycogen (like simple sugars from ice cream, cereal, or candy). However, we want to focus on the primary sources being whole foods like fruits and vegetables. Carbs provide energy for our workouts and are needed to spare protein breakdown. Consuming carbs post-workout can prevent muscle loss and help repair muscles. Carbs naturally stimulate the production of serotonin, which helps with mood and sleep.
3. Have a Solid Plan and Stay Consistent
There is nothing worse for progress than changing plans every other day. Once you have a solid plan, you must stick with it to see results. It can take months to years to see the changes you are after. You will make progress along the way, but consistency over time leads to progress. Track your daily progress and celebrate your little wins (like sticking to the plan, getting your steps in, or hitting a personal record (PR) in your lift.
Think long-term, day-to-day, and week-to-week fluctuations can be distracting. Focus on where you want to be in a year, not a week, then align your habits with that goal.
Don’t just use the scale to measure your progress. Non-scale victories (NSVs) matter so much more than the scale weight. Some examples of NSVs are measurements like lifting more weight, improved energy levels, better sleep quality, and how your clothing fits. Pictures are also better measures of progress than the scale. A pound of muscle and a pound of fat weigh the same, but muscle takes up less space. If you are building muscle, you may not see the scale change, but you will know you are losing body fat if your clothes fit differently. Give it time.
Focus on the daily wins. Eat your meals, complete your workouts, and stay on plan. Make progress in your workouts (add reps, add weight, change tempo). Check those off each day and celebrate the wins! It works with time. Don’t give up too soon, it takes time, but consistency pays off.
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