5 Questions to Ask When You’re Not Making Progress

Lack of progress is a huge issue for nearly everyone in the health and fitness arena. We often forget that performance and physique changes do not happen in a linear fashion – there are peaks, valleys, steps forward, steps backward, etc. But nevertheless, it’s frustrating to feel like you’re “doing everything right” and not seeing results. I really hate to break it to you, but you may not actually be “doing everything right”. And THAT’S OKAY. It’s unrealistic to expect perfection in all areas of life at the same time – that’s just not how the world works. Super stressed out and not getting enough sleep? Maybe the answer is to try to reduce stress where you can (and that can mean GASP not working out) and focusing on good nutrition. Have medical issues or other issues that make it hard to work out or feel good? The answer could be just focusing on doing what you can, when you can and being consistent with that. Bottom line: It’s not helpful to beat yourself up about not having everything be perfect.  But what can be helpful is asking yourself what you can change or what you can be doing better (not perfect) to help make progress on your goals. Identifying areas that may be lacking and coming up with a solution requires two things: honesty with yourself and asking yourself some reflective questions. With that in mind, here are the questions I think are helpful in the “identification” part of this process:

 

1. Are you consistent?  We often fall into the trap of all or nothing mentality. We are either “on” the wagon or “off” the wagon; we are either at the gym 6x a week (p.s. you probably don’t need to be there that often) and if we can’t be, then we might as well not go at all. Essentially, perfection becomes the enemy good. Rather than focusing on being perfect, be consistent. Being the person who is in the gym regularly is going to get you further than being the person who goes go the gym 6x a week for two weeks and then doesn’t come in for 3 weeks.

2. Do you stick with it?  If you’re the person who switches programming or diets every 3 weeks because you’re not getting results, it’s going to be very tough to make any real progress. A week or two isn’t enough time to see any significant change, period. Stick with it and give it an honest try – if after 6 weeks (or the length of your program) it isn’t working for you, make a change. Look at your experience and learn from it. *Note: following an actual, intelligently designed program that is suitable for your goals is also a big component of making progress – if you’re not doing that…change that.*

3. Did you actually DO the program? Ask yourself if you were actually compliant – if you program says 5×5 back squats at 75% for 6 weeks and you decided to do 8×3 at 85%  for 6 weeks instead, you didn’t do the program. If you are trying out a new diet protocol and you decide to change it up completely, you didn’t do the program. Maybe that means that program wasn’t for you. But if you don’t do the program, you can’t really blame the program for lack of progress. Stick with it, be honest with yourself, and then make an evaluation. Keep what works, throw out what doesn’t work.


[Here is a video of me deadlifting for the first time since my SI joint injury. Is it heavy? No. It is close to my max? No. BUT it's progress for me, right now.]

4. Consider other factors: This is kind of a nerdy analogy but stick with me. In most social sciences, we examine the relationships between x (the independent variable, or in our case, the “program”) & y (the dependent variable, or in our case, the “outcome”). Few things are as simple as saying THIS caused THAT (or x caused y). For example, I can say that an increase in ice cream consumption (x) is related to an increase in outdoor running (y). The implication could be that consuming ice cream causes more outdoor running. Not only is this a ridiculous statement, but it’s a false statement for a number of reasons. 1.: correlation is not causation – just because two things are related doesn’t mean one caused the other. 2.: I’m missing a critical component that explains the relationship since I’m not getting the whole story – that other factor is the season. Both ice cream consumption and outdoor running increase during the summer. Without summer, these things probably aren’t related. The season, summer, is then our other variable that helps explain the relationship.

Now that I’ve thoroughly nerded out, let’s apply this to a training or diet scenario. If you followed your program, did your squats, ate your veggies and protein, and still didn’t get the outcome you wanted – you might need to look at those “other” factors. Are you sleeping enough? How stressed out are you? Do you drink enough water? Do you take enough rest and recovery time?  All of these factors can explain the relationship between program (x) and lack of results (y). If you’re training hard, eating well, but are a giant ball of stress, don’t take rest days, and only sleep 4 hours a night – you probably aren’t going to reach your physique or training goals until you address those factors.

5. Do you believe in yourself? Having big goals is good. Your goals should scare you a bit and seem hard – because they are. I want to squat 300#+. I want to go to Nationals. I want to do WELL at Nationals. I’m confident I can do all of those things. It is going to take a long time and an insane amount of difficult work, but I can do it because there really isn’t a reason why I CAN’T.  Even if I never actually squat 300#, I’m going to get a hell of a lot further aiming for 300# than aiming for 225#. Why put a limitation on a goal? Sure, it can be scary to think of what happens if we don’t reach our goals or if we “fail” but, if I reach for that 300# squat, never attain it, but squat 275#, is that a bad thing? Yes, I “failed” to reach my goal but it’s more than likely that I learned a whole lot along the way and I got much further than I would had if I had  let the fear of failure put limitations on what I wanted to achieve.  I don’t think it’s necessary to be unrealistic about your goals but you should believe in your own ability to accomplish big things.

Again, I think one of the biggest components of identifying what is hindering progress is self-honesty. It’s easy for us to say that we had a crappy deadlifting session because we didn’t sleep much the night before or that our benching session was amazing because we had carbed up the night before. It’s harder to extend this type of thinking to habits and behaviors that we engage in over and over again.

What do you all feel is the biggest hurdle that is holding you back from the progress you want?

Meal Planning Posts Round Up

Since quite a few people have asked about meal planning lately, I thought I would round-up ALL of my meal planning posts into one convenient place. Bring on the Tupperware.

http://photos-g.ak.instagram.com/hphotos-ak-xap1/10251417_811910988828118_780471988_n.jpg

The Basics

The basics of meal planning and how to do it while maintaining your sanity.

Crash Course in Meal Planning

How to Meal Plan Without Losing Your Mind, Pt. 1

How to Meal Plan Without Losing Your Mind, Pt. 2

Meal Planning Specifics, Tips, & Tricks

Info on meal planning specifics plus some tips to save you money and help you out when you have to eat on the go.

Carb Cycling: What it is & What it Looks Like

Meal Planning on a Budget

Convenience Eating

Eating Gluten-Free on the Road

Recipes

Here are some recipes that can be found in regular rotation in my kitchen. (note: these are organized according to their major components i.e. bacon is under “fats”, apples are under “fruit & veggies”, sweet potatoes are under “carbs”).

DSC_1811

 Proteins

Cocoa Coffee Chili Rubbed Pulled Pork (hint: this rub is also amazing on beef brisket!)

Breakfast Burgers

Roasted Chicken (here’s an easy way to roast one!)

Bacon & Egg Breakfast Cups

Herb Lamb & Pork Meatballs

DSC_0001_03

Carbs

Sweet Potato Puree

Plantain Skillet Bread

Gluten-Free Sweet Potato Pancakes

DSC_0430_396edit1
Fruits & Veggies

Shredded Brussel Sprout Salad

Carrot Chips

Allspice Scented Apples

Fig Compote

 

DSC_0012_02

Fats

Dairy-Free Chocolate Ice Cream

Wild Blueberry Fool

Chocolate Avocado Protein Pudding

Oven Cooked Bacon

 

Being Capable

In a recent post over at Starting Strongman, I talked about some feedback given to me by participants of the strongman workshop series I helped coach (which, by the way, was beyond fantastic). I mentioned that one of the biggest themes that came through, particularly for women, was that lifting weights is about so much more than lifting weights.  To recap, here is what I wrote:

“This is something I’ve personally experienced and something that a lot of women (and I suspect men, too) have experienced. For some of the women in our workshop, running a yoke and loading stones was about so much more than moving implements. For some, it was the first time they have really ever moved heavy weights and those weights left their mark. One participant said that the workshop was about proving things to themselves. It was about proving that the thighs they’ve been told are “too big” can run a heavy yoke and the body they’ve been told to hate is no longer it’s jiggly bits and pieces, it is an impressive and capable thing that is strong and deserves to be celebrated. It was about proving that even though they were terrified, they could do things. They were afraid but they wanted something bad enough to  transcend that fear. “

http://photos-c.ak.instagram.com/hphotos-ak-xaf1/10661055_530684250366530_1028570666_n.jpg

When I was documenting feedback to write said article, I couldn’t help but tear up a few times when participants said some of those things and it wasn’t just because it felt great to be a part of those realizations. I remember feeling that way and I know that there are countless women who have felt the same way. They feel like their body is just a collection of parts that are to be criticized and cardio-ed, “toned”, and deprived into submission. They feel like they’re not doing anything “right” because their body isn’t meeting someone else’s standards. Think about that for a second – we have all been upset because our body does not meet someone else’s idea about what we should look like.  The body that keeps you alive through thousands upon thousands of actions that you’re not even aware of, that breathes, runs, jumps, plays, experiences joy, feels pain, and carries you through the world is somehow deemed to be less than because it doesn’t measure up to someone else’s yardstick. That is complete and utter bullshit.

http://scontent-a-lga.cdninstagram.com/hphotos-xfa1/t51.2885-15/10632563_250690598475451_942331209_n.jpg

One of the women in the workshop group mentioned that lifting weights reminded her that her body is actually HERS. Her body was more than a collection of parts to be criticized – she got to decide what it is capable of, how much space she took up, and what strong means to her. And more than that, she got to carry that feeling throughout her day. Other participants talked about the fact that the biggest thing they got out of trying something new (aka strongman) was a sense of accomplishment and realizing that they are capable. They are capable of doing things that they were scared of, they were capable of learning something new, and they were capable of being really damn strong. The physical tasks they were able to accomplish meant they were powerful. They could press a log, deadlift a heavy axle, and run a keg – it was an impressive thing to watch everyone’s displays of power.

But being reminded that at some point, it was all about taking ownership of your body and being capable – now, that is really the powerful stuff.