Is consistency in Training and Eating Holding You back?

You know how excited and motivating you get when you start a new training routine or new diet. You will plan the first few weeks out looking for great results. After a month or so, you start being less consistent. You start missing workouts, changing your routine, or even slacking on eating like you had planned to start.

Many people fall trap not setting goals and following through on them. You need to be consistent in your training and dieting. If you plan on eating 4000 calories with 40% protein, 40% carbs, and 20% fat, you need to follow through on this plan. Do not start eating differently after a few weeks just because you do not see immediate results. The key to building muscle is to be consistent for long periods of time. Building muscle takes time and dedication. Do not be lazy!

How to stay consistent:

• Set training goals. Write these down and look at them often.
• Plan your meals and training every week. Write these down and follow through with them.
• Do not vary training routines so quickly! Don’t keep switching routines in the weight room, give each routine at least 6 weeks.
• Track progress. How do you know if your training routine and diet is working? Write your measurements and lifting stats to see how you have progressed. Seeing this will keep you more motivated to work harder.

Happy Lifting!

2 Responses to “Is consistency in Training and Eating Holding You back?”

1. Krystal on July 22nd, 2008 12:08 pm

   I just don’t know where to start. I will be 39 in November, but many people say I look like I am a 25 year-old model. I am a mother of three girls, 5′8″ and very skinny. The problems is that my legs are like toothpicks and my butt is flat. This is different for any African-American woman for our genes dictates the opposite. I don’t like the way I look, anymore. I just want to have nice legs and a rear end. I have not worn a short skirt nor shorts in years. Where do I start without having to go and spend a great deal of money? I want a new me by my 40th birthday. Please help.

2. Thomas on July 22nd, 2008 12:36 pm

   Hey Krystal,

   First of all its great that you are eager to take action and do what it takes so you will feel better about yourself.

   Also, do not waste any money on supplements for now! Most supplements promise easy and fast results, which are not true at all.

   If you want bigger, more athletic looking legs then you are going to need to start lifting weights. Running and cardio are not going to make your legs or butt bigger, although it might make them a little more toned so to speak.

   To build muscle is going to require you to up your calories. Now most women are not going to like that thought, but it really is the only way to build more muscle. Now this doesn’t mean junk food! Eat about 40% protein, 40% carbs, and 20% fat each day. Aim towards about 18 * your bodyweight (in pounds) in terms of calories. If you are lucky enough you might build muscle and lose fat at the same time.

   I suggest you start doing squats, leg press, lunges, and stiff legged Platform deadlift. These will really work your legs/butt. Do about 4 sets 8-12 reps of each.

   Throw in a day or two of cardio a week as well for 20-30 min.

   This is just a short response to your answer, I have left out some stuff, but this should get you started.

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