The term “results” can mean a lot of different things to different people when it comes to the gym and fitness.
Common examples of results desired from a training program include:
Weight/body fat loss
Look better naked
Improved lifts such as squat, deadlift, etc…
Clothes fit better
Improved biomarkers like blood pressure
Enhanced energy and mood
Improved cardiovascular endurance
You get the idea. Everyone has their own “why” and that’s awesome! Is everyone seeing the results they desire? Unfortunately, not everyone, and this can be frustrating. Let’s dive in and maybe we can figure out why.
Let’s start with the magic equation that makes everything happen here:
Stress + Adaptation = Results. Super simple, right? Keep in mind simple doesn’t equal easy.
To break down this equation in this context, “Stress” is your training in the gym. Those 150 wall balls you just did? You are imposing a stressor on the body (I know you’re saying “No Sh*t” right now, bear with me). The stress of 150 wall balls is done with the intent to produce a result.
BUT, keep in mind the above equation. Based on the formula, 150 Wall Balls DOES NOT automatically equal “Results”. We need the “Adaptation” piece to make it happen.
Okay, how do I get the “Adaptation” because I REALLY want the “Results”?!?
Well, adaptation comes from….….wait for it…….sleep and nutrition. Thought it was going to be more exciting than that, didn’t you?
Sleep – this is when your body repairs itself. The different stages of non-REM sleep provide physical restoration for us. Shoot for 8-9 hours each night if looking to maximize this area.
Nutrition – are you eating ENOUGH food to fuel the recovery process? Are you tracking macros to make sure you are hitting the right composition of carbs, proteins, and fats?
To put the magical equation in different terms, it’s now:
Training + Sleep/Nutrition = Results
A lot of people neglect 2/3 of the left side of that equation. 150 Wall Balls is sexy. Throwing around weight or hitting a new PR is sexy! Getting 8 hours of sleep and tracking your macros is not sexy.
But if you’re coming to the gym consistently and NOT seeing results, it’s time to turn your attention toward these two pieces.
Email me and tell me what results you want and how your stress+adaptation supports that – I’d love to hear from you!
Read my last blog if you want info on nutrition timing around your workouts.
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