The 5 steps you need to follow to get results with your fitness training

Dec 14, 2020

If you want to see results with your physique or get in amazing shape then you need to start being more strategic with your fitness and nutrition. You can’t just eat clean and train. This is far too basic and this is where most people fail to get results. People think if they can just eat clean and go to the gym then they can get results but it just doesn’t work like that unfortunately. So in this article I am going to show you the exact process of how you can get results with your body shape.

Step 1: What do you actually want to achieve? Do you want to put on weight? Do you want to be leaner? Do you want bigger arms? What exactly are you looking for? If you do not have any success metrics, how can you possibly know if you are progressing or not. There should always be a destination, or a track to follow. When you have figured this out then you really need to ask yourself why do you want to achieve this and how important is it for you to achieve this? Understanding your why makes your decisions easy. If something is important enough to you and you know why it is important to you, it becomes your catalyst for success.

Step 2: You need to understand your baselines. What do I mean by that? Do your assessments. Is your form correct? Do you have muscle imbalances? Have you checked your weight? Have you done measurements? Have you taken a before photo? What are the exact weights that you are lifting right now? If you are not checking any of these and the beginning and at certain times during your program then it is going to take you much longer to get results, that is if you get any results at all. We do these assessments to know what we need to work on, to know what is not working,to see if we are on the right track, to motivate us, and generally we use these assessments as feedback.

Step 3: Be strategic with nutrition. Not all food is created equal. Simply eating ‘Healthy food’ is not going to get you any results. You should be learning about what the food does for you in relation to your goals. You should be listening to what your body is telling you in relation to what you eat and you should be focusing on the quantity of the food you are eating. For my clients we focus on a few basic principles. Eat when you are hungry, stop when you are full. This is basic nutrition but the foundation for success. This empowers people to take hold of their nutrition and usually cut out any unnecessary foods from their diet. The second principal is to eat protein and veggies with every meal. Both these types of foods make you feel satiated and provide you with the majority of the micronutrients, energy and protein intake required. (Of course this differs per person and there are a few tweaks involved depending on activity levels). The big question you are wondering is about rice or bread or potatoes, etc. Are they bad? Can I eat them and how much of them can I eat? The answer is, it depends on many factors; mainly on your energy input and output. How active is your lifestyle and what role do they play in your plate? Do they take over the entire plate or do they play a peripheral role in your meals?

Step 4: Train with a purpose and intensity with a plan. I am not going to go into the details of how to train because it really depends specifically on your goal. The point I want to get across is that it is not about going to the gym. You don’t get results by just going to the gym. You don’t get results by just showing up. You get results by training smart. With strategy you can get double the results in half the time and that’s not a cheesy line to sell something. That is the truth. If you are training without strategy, then I hate to say it but you have wasted so many hours of your life in the gym. If you are going to train, then do it right. Focus on strength, correct form, progressive overload, goal specific, time specific, varying intensities, taking energy systems into account and creating targets.

Step 5: Build a regime that energises you. To create a habit you need to have a positive association with that action. To break a habit you need to develop a negative association with that action. If you are enjoying your training, your lifestyle, eating habits and lifestyle then it makes it much easier for you to be consistent. If you are feeling trapped, held down or restricted by your lifestyle then the habits are much more difficult to maintain.

In general, my philosophy is that if you are going to do something then do it right. Why waste your time half doing something or dipping your toe? Dive in and get started but be smart about it. You don’t start a business without a plan, you don’t just start driving a car if you don’t know where you are going, you don’t go to the beach in jeans, be strategic and do it right if you are going to do it. Time is precious, let’s be efficient with it.

Conor Kearney

Conor Kearney

Personal Trainer

I am a health, lifestyle and fitness coach from Ireland currently living in Bangkok, Thailand. I am 28 years old and I have been working in the health and fitness industry for quite a number of years; be it in schools, in gyms and online.