You can see that you are making progress with your fitness. You are going to the gym consistently and you are lifting resistance weights, getting stronger day by day, week by week. The 10kg dumbbells that you originally started with are now at 20 kg, and instead of doing repetitions of 6, you are now doing repetitions of 10 for 3 sets at a time. Additionally, your cardio activity has improved to the point where you are doing at least 20 minutes worth of cardio activity compared to the 5 minutes worth of walking that you could do 3 weeks ago. But you look in the mirror and feel frustrated because you don’t see the change that you expected. This could be happening for a number of reasons.
You aren’t creating a calorie surplus or deficit.
This is a major problem with most people. They feel like they are doing enough, but they don’t realise that they aren’t working towards their goals effectively. If they want to grow in size, they need to have a diet that allows them to have a calorie surplus. This is because the muscles need to draw on the nutrients to grow and build the muscle. If they plan to lose body fat, they need to have a diet that is a calorie deficit. This will force the muscle to use the fat energy reserves to feed the body.
You aren’t paying attention to your macros.
Doing a calorie surplus or deficit diet doesn’t give you a license to consume anything. It is important to pay attention to the protein and carbohydrates in the food and drink items that you consume and how it affects your macros. For example, if you plan to have a lean body, you need to consume foods with low carbohydrates. It is important to pay attention to the nutrition information to see how much sugar, salt and protein is within the food or drink contents. You can then measure it with your consumption intake and your exercise plan to see if it fits in with your macro goals.
You aren’t doing the right type of resistance training to stimulate muscle growth.
This is a common mistake. Many gym-goers believe that they will be able to gain muscle growth by lifting the heaviest weights that they can. Lifting heavy weights for 2-4 repetitions will increase your muscles strength, but it won’t increase the size of your muscles. This is because the muscle isn’t broken down. The more repetitions that are done with heavier weights (ideally for repetitions of 8-15), the more the muscle will tear and will be repaired. This will stimulate muscle growth.
There are several resistance exercises that you can do to help you stimulate muscle growth. If you use dumbbells and an adjustable bench, you should be able to do a range of exercises that will stimulate muscle growth in your shoulders, back, arms and chest.
Don’t get yourself caught out with the wrong kind of fitness plan. You don’t want to do all the hard work only for it to end up in turmoil. Pay attention to your exercise, cardio and macros and you should achieve your fitness goals without any problems.