From Orangevale Personal Trainer, Tim Yamagata
Not seeing the results you had hoped for in the gym? Here are a few common mistakes that might be preventing you from moving forward.
Using the same weights you used last month
Although many different programs claim to be the best, the ones that have proven themselves worthy have one simple thing in common: Progressive Overload. To be put simply, progressive overload is the concept that in order for the body to adapt it must be placed under an ever increasing amount of stress. For most programs, this typically means increasing the amount of weight lifted in a given exercise. Look back upon the last few weeks of training and make sure you are pushing yourself a little harder this week.
Not tracking your Diet
Diet tracking might seem tedious, but it is a crucial step in the beginning of realizing your goals. Some studies show that the majority of people underestimate the number of calories they consume by up to 50 percent! If you don’t like the pen and paper idea, there are numerous smartphone apps and web based calorie counters available, and the best part is that they are free to use.
Not having an identifiable goal
Before starting your routine, did you stop and ask yourself what your specific goal was? People that start a fitness journey with a specific goal in mind are much more likely to attain success than those that wander into it blindly. A Good example would be: “I want to lose 20 pounds by next summer;” as opposed to “I want to lose some weight.”
Choosing the wrong exercises
If you are trying to reach a specific goal, then the exercises chosen for your program need to be as specific as possible as well. Make sure the routine you are performing is relevant to your goals, and will cause the appropriate adaptive response to your body.
Making Poor diet choices when eating out
This one seems obvious, but it can be a hard one to avoid. Large portion sizes and hidden calories in sauces and sides make it difficult to make sensible choices when on the go. To make life easier and keep the results coming, special order your food without the hidden calories and do your research on the nutrition information before dining out.
To speak with Tim, contact the Orangevale club at (916) 988-7900