Why are you going nowhere?

HAVE you been exercising and hitting the gym for as long as you can remember but still haven't been seeing the sort of results that you other people are?

Look up transformation videos on YouTube and you will find individuals who manage to turn their lives around and went from "flabby" to "fabulous" in a matter of months. So why aren't you one of them?

One possible reason is that you have been consistently inconsistent. Do you have a schedule for your cardio and weights for the week? Do you stick to the schedule? Have you been getting regular six to eight hours of sleep? Have you been fuelling your body appropriately?

While the first step is the most important, you won't get very far by stopping once every few single steps... especially if you have particular goals such as weight loss or gaining muscle mass.

If you're looking to lose weight, are you reaching a calorie deficit? Consider your food intake and the amount of exercise you do. If you are putting in more calories than you're burning, then expect your waistline to expand rather than shrink. This is why although some people feel that because they exercise regularly, they can have whatever food they want, the more successful continue to watch their diet in order to prevent putting on the pounds. Be watchful of the amount of oil and sugar that ends up in your food and drinks.

Alternatively, those looking to bulk up need to make sure that their bodies are getting the right nutrition necessary to feed their muscles. You can lift weights regularly but if those muscles aren't getting the right stuff, they're not growing. At the same time, you will need to lift right. Experts would say that being able to complete a repetition of eight to 12 in three to four sets is what to aim for. Even then, you would need to make sure you make your muscles work hard for it. Completing four sets of 12 repetitions comfortably means that your muscles aren't being pushed and those looking to build more muscle need to concentrate on constantly pushing those limits. If you can do a set of eight repetitions with 10kg this week, try to push yourself to do nine repetitions next week. When you can do 12, add more weight.

I know the feeling when you flick through those health and fitness magazines and you tell yourself, "I wish I had a body like that." It's about time that you stop dreaming and wishing, and make that body a goal.

Also important is the need to educate yourself. Pick up magazines, books or speak to trainer to find out the best way to achieve your goal. Make sure that you're doing the right thing for what you want to achieve.The Brunei Times