How to Get Faster Results in The Gym
- Exercising and not losing weight?
- Having trouble gaining muscle mass?
I see many people clean up their diet and exercise regularly. They hit the gym 3 to 4 times a week. They add fruits, veggies, lean protein and healthy fats to their diet yet they see the same body in the mirror that they saw a year ago.
Their body composition changes a bit but the results aren’t noticeable. It kills the drive. It kills the enthusiasm before they finally quit.
I bet you don’t want to end up like that. You want results. You want faster results in the gym. You want to lose fat, not just weight. You want to be praised and applaud. You want big arms and you want to add more muscles to your frame.
So what can you do to get faster results in the gym?
Embarking on your fitness journey can be a bit overwhelming. You don’t know anything about the science behind lifting weights and nutrition.
How much protein to eat? How many calories to eat? What is keto? Is Atkin’s diet good?
You get overwhelmed by different types of supplements available in the market. You don’t know which protein powder to pick from the shelf. And the bro science appears to be crap.
You ask the buff dude but he talks stupid. All he does is praise steroids. You have the resources but you don’t know what is authentic and what is not.
In order to transform your body and your life, you have to get these few things right. These will be a key differentiator in building your physique and in getting results fast in the gym.
Standing by a goal where you don’t get instant gratification is demanding and exhaustive.
To get results fast and to create lasting changes in your physique, you must have a strong enough ‘Why’.
It’s hard work, there’s sweat and the road to success is littered with lots of failures. You will have to compromise and make many sacrifices along the way.
You will need to adopt fitness as a lifestyle. A good enough ‘why’ to live a disciplined life. A life that many people will never be able to relate to.
What’s your reason?
2. Support System
People will never be able to relate to your life. Your mission. Your enthusiasm for weight lifting. You might often be the odd one out.
Having a reason and people who support you will be a dealbreaker in transforming your life along with your physique.
Cut people off who try to distract and discourage you. You won’t regret a bit. Instead, build your own tribe. Learn from those who are better than you and mentor the young guns.
Keep doing your thing. Let success radiate from you and you will connect with right people.
I started reading Victor Pride when I started lifting. His words proved to be the most effective catalyst in bringing that warrior out of me. On Bold and Determined he will ask you to master your destiny. Study his book New World Ronin (Amazon link) and stop living like a ghost.
On days I feel slump I find motivation elsewhere. I look at people in action on Instagram. It fires me up when I see people killing it.
3. Embrace the Lifestyle
I live alone and apart from taking care of, the house I have a full-time business to run.
It was a lot of trouble in the beginning to prepare the meals. To take time out for the gym from my schedule. But I can say I have successfully embraced the lifestyle.
Gym and eggs have become an important part of my day. I am on a mission every morning. I don’t skip the gym unless I am visiting my parents, then it’s a different story altogether.
I make myself a nice omelet and black coffee in the morning. I prepare my meals for the day and I carry them with me to work. It’s easier to be on track this way.
4. Nutrition is Everything
Eat like your life depends on it. Because it does.
Whether you want to lose weight or gain muscle you will have to plan your diet accordingly.
The majority of the people that I come across make a mistake of drastically reducing their diet without increasing their protein intake. They might lose a few pounds but they fail to gain any muscle.
If you want to put on muscles, you will have to eat for it. I recently went to eating 45 egg whites per day from 15. I had to stuff myself with food all day long.
If you have to make progress faster, you will have to eat for it. And it’s just not protein, you need all the vitamins, minerals and good fats to grow.
Lifting is a strenuous activity for body and nutrition is a key differentiator in transforming you. You will never be able to recover fully when you devoid your body of essential nutrients. It will make you weak. Instead of evolving, you will be knocked down.
Plan your nutrition and you will expand. It will build you. If you fail to do so, it will lessen you.
5. Prefer Dumbbells over Machines
I see many men doing mindless repetitions on machines. Smith machine, lat pull-downs, and chest machine presses are all assisted movements. They do no good to a newbie.
Those assisted movements are best to shape muscles. Not to build muscles. Use dumbbells to gain muscles and machines to shape them.
Use machine as a finisher when you are all exhausted. When you are set to go home. Assisted movements will help you push more while preventing you from injuries.
Prefer body weight movements, dumbbells, rods, and plates over machines.
6. Compound Movements over Isolated Training
Multi-joint movements that recruit the majority of muscles cause enough stimulus for muscle growth, makes you stronger and prompts the body to produce growth hormones.
Squats, Deadlifts, Bench Press, Military Presses, Chin-ups, Dips, Rows are compound lifts that involve many muscles.
Deadlifts and squats are best done under a watchful eye to prevent injury and to master the form. Getting your form right is important.
When the form is right you get the load on muscles. With the wrong form, you might damage your joints.
7. Progressive Overloading – Get Stronger
Lift like your life depends on it. Because it does.
Progressive overloading is important to grow muscles. Progressive overloading refers to increasing the demand on the system. To make gains in size, strength, and endurance by gradually increasing volume and intensity.
Lifting heavy and getting stronger should be your priority number one. Without progressive overloading, your body won’t grow stronger and bigger than a certain point.
Adding more weight to the bar is important. If you aren’t increasing your workout volume (Weight * Number of repetition), you aren’t building muscles as you should.
To increase your workout intensity you can do a couple of things.
- Lift heavy for fewer reps.
- Reduce the rest in between the sets.
- Increase time under tension.
There are a couple of more strategies that you can use to bump up the weight such as supersets and drop sets.
Crunches and cardio seem to be the go-to strategy for everyone who is trying to lose belly fat. But it just doesn’t work like that. You can’t lose fat from specific body parts.
As simply as I can put – Abs are just like any other muscle. You have to build the abdominal muscles the way you build your biceps and reduce your total body fat percentage for them to be visible.
There are a couple of supplements that are an absolute necessity for convenience sake. And to support your natural diet. Whey protein powder, Amino Acids, L-Carnitine, Fish oil, ZMA can be a good addition to any stack.
10. Time to Recover
While there’s no such thing as over training. Your body will demand rest and time to recover from each workout. If you go back to the gym without proper rest, you will be just lessening your progress, instead of getting stronger.
As a beginner, you should at least try to get 8 hours of sleep each night.
Three things that will be a deal breaker in getting you faster results at the gym:
- Deadlifts and squats are a no brainer, do them often
- Get your FORM right and learn to engage your core muscles
- Eat lot’s of protein
Train hard but train smart.