Having now spent a decade in this industry, and working with hundreds, if not thousands of people, there are usually only two drivers to long-term success.
Yesterday I talked about how getting started is the hardest part, which it is.
However, once you start, if you find a a supportive community, sticking with it for the first few months is typically doable.
But what happens?
After a few months, you may see some results, but probably not the results you were looking for.
Other than expecting it to be easy and usually thinking those 20lbs are going to come off quicker than you put them on, there are really two drivers to long-term success.
Getting results is the hardest part, and I know how frustrating it can be, I've personally been at a weight plateau for all of 2018, with a goal to shed about 20lbs (they call it sympathy weight, right?).
The two drivers?
Frequency & Nutrition.
That's it.
Simple, not easy.
Almost anytime we see someone who is not getting results, it typically is one or both of those things.
If you're coming to a place like Spurling, we know you're doing things safe, and the program is usually not the problem, although we always want to make tweaks to what we're actually doing, most of us would benefit from just showing up more.
For most people, I recommend a minimum of 10 workouts per month.
Again, for most people, people that have no major injuries, no complicated medical history, and people who have generic goals of looking better, feeling better, and moving better.
Ten is the minimum to see results at the pace you want to see them at.
Now, just like anything else, more is better, but there is a limit.
I'm a huge fan of everyone having at least one day off a week.
So, doing the quick math, I'd say a max of 25 workouts a month.
10-25 workouts a month.
So...
Driver number one is frequency.
If you're not getting results, bump up your frequency is see what that does.
Driver number two is nutrition.
I wish it wasn't.
I wish we could eat and drink whatever we want, but that's not how our bodies work.
You could be busting your hump 15-20 times per month in the gym, but if you're nutrition isn't lined up, you're not going to see a change.
That's what's happening with me right now.
I'm working out consistently 12-15 times per month, but I have not tightened up my nutrition, thus I have pretty much maintained my body composition and weight since January.
Now, the cool thing (I guess), is imagine if I wasn't working out 12-15 times, and still eating the same way I am?
I'd probably be up 12-15lbs!
So, frequency can mask a little bit of your results, so just know that.
But the fact of the matter is, if you want to see body composition change your nutrition needs to be on point.
You need be in a caloric deficit, you need to be drinking lots of water, and you need to be getting lots of protein to keep you full and repaired.
Those are the big three.
Again, simple, not easy.
So, if your frequency is on point, start to take a harder look at your nutrition.
For 99% of the people we meet with it's usually one or both of these drivers that are limiting their success.
1% Better.
Dedicated to Your Success,
Doug Spurling