How to Get Faster Results in The Gym
- Exercising and not losing weight?
- Have 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. I see them 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.
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 should you eat? How many calories to eat? What is keto? Is Atkin’s diet good?
You get overwhelmed by the different types of supplements available in the market. You don’t know which protein powder to pick from the shelf.
And the bro-science they tell you in the gym just doesn’t make any sense.
You have the resources but you don’t know what is authentic and what is not.
In order to truly 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’d have to learn to say NO. No to junk. No to another night at the bar. 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? And how bad do you want it?
Once your reason is clear and you train properly with good form, lifting weights will remodel your brain’s reward system leading to higher circulating levels of dopamine and more available dopamine receptors.
Over time the whole process will become addictive.
2. Support System
People will never be able to relate to your life. And your enthusiasm for building your body. Your mission.
You might often be the odd one out. You will have to make sacrifices. To adhere to the diet. And to train.
It took a while before my family accepted my way of living. It was alien for them to see me eating eggs all day. They were more worried when they saw me taking supplements of all kinds. They were scared when I injured my disc doing dead-lifts.
Now. They see results. They saw me recover and come back stronger from the injury. They see the hardworking, disciplined man who has high expectations of himself.
From someone who used to sleep late till morning, they see me waking up at 7 am and heading to the gym.
Discipline. And sweat can never be overlooked.
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.
Keep doing your thing.
Let success radiate from you and the right people will connect with you. Learn from those who are better than you and mentor the young guns.
3. Embrace the fitness lifestyle to get faster results
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.
- By cutting television and going to the bed early
- Learned new ways to cook, to make food more nutritious and palatable
- To stick to the diet and training
- By cutting sugar completely out of my diet
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 the mistake of drastically reducing their diet without increasing their protein intake. They might lose a few pounds but they fail to put on any muscle mass.
If you want to put on muscles, you will have to eat for it. You will literally have to stuff yourself with food all day long.
If you want 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. Compound Movements over Isolated Training
I see many men doing mindless repetitions on machines. Smith machine, lat pull-downs, and chest machine presses are all assisted movements.
Those assisted movements are best to shape muscles. Not to build muscles.
Prefer bodyweight movements, dumbbells, and barbells over machines.
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.
Squats, Deadlifts, Bench Press, Military Presses, Chin-ups, Dips, Rows are compound lifts that involve many muscles.
Multi-joint movements that recruit the majority of muscles burn more calories, cause enough stimulus for muscle growth, make you stronger and prompt the body to produce growth hormones.
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.
Get your form right and learn to engage your muscles:
- Brace and
6. 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 repetitions), 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.
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 then 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, BCAAs, L-Carnitine, Fish oil, and Vitamin – D can be a good addition to any stack.
Always remember half the battle is just getting started, so forget everything and get your ass to the gym. The sooner you get into the gym and start actually pushing the weights, the sooner you will start seeing your body transform.
More work = Better results
The more work you do. The better your body will respond. That said make sure that the workouts you are doing are effective and help you transform.
Each workout is different and you have to prime your body for it.
Some sound strategies to improve your workouts:
- Rest -It starts with a good night’s rest. Sleep is very important to how your body will perform. Allowing your body to recover properly makes it easier to crush a workout the next day. Whether you aim to lose fat or put on muscle, aim for 7-8 hours of sleep each night.
- Decisiveness – A clear plan is your secret weapon. What muscles are you going to train today? Never walk into the gym without a plan.
- Hydration -Drink more water. I drink about 1 liter of lukewarm water first thing in the morning. Water removes all the toxins from our bodies and brings new lives to the cells. Just 2% dehydration and your body’s work capacity decreases by 12-15%
- Nutrition – Never train on an empty stomach. A good pre-workout meal 60-90 minutes before that is complete in protein, has complex carbohydrates and some fats can greatly improve your performance. And help you recover faster.
- Caffeine – A cup of coffee 20 mins before a workout will boost your energy and potentially increase your work capacity.
Motivation is what gets you started. Habit is what keeps you going.