STARTED SOLID PROGRAMMING.
If there is one thing you learn from my page, it's the importance of programming. Without progressive, phased programming, it's nearly impossible to track progress to ensure you're progressing (whether that be in reps/weight/slower tempo/etc.) overtime. This is why it's important to do the SAME EXERCISES for 3-4 week training blocks.
STARTED TRAINING LESS, BUT WITH MORE INTENTION.
INTENTION. I dumped the "more is better" attitude, and realized that the important thing is how I am performing during my training. Not only are the exercises I choose the most effective ones, but every rep and every set it done with intention, making every second count.
STARTED SLOWING DOWN IN THE GYM.
Every rep with intention - this cannot be true until you SLOW DOWN your movements. Tempo is important (and also differs) depending on your goals. However, from a hypertrophy standpoint, slow eccentrics (aka the lowering portion of the exercise) is shown to be more effective than just letting gravity do its thing and dropping the weight. Slower reps will allow you to feel the muscles working and get a better pump.
STARTED BEING HONEST WITH MYSELF.
Disappointment always stems from unrealistic expectations. Realizing that I am not the exception to science and if I am "doing everything right" but not seeing the results I expect, then I am not in fact "doing everything right" allows me to take an honest look at my actions to see where I am falling short and where I can improve.
STARTED TAKING MORE REST.
Going through the motions will only get you so far. Rest so that your body recovers so you can push yourself during your workouts. I never suggest training more than 3 or 4 times a week so that each time you go to the gym, your body and mind are both ready to go.
STARTED EATING MORE.
I ditched the "less is better" mindset with nutrition and actually started fueling my body with the energy it needs to perform well and recover optimally. Undereating has many detriments, but for the purpose of this post, it will: reduce your energy, performance, strength, and focus in the gym, will greatly limit the amount of muscle your body can build as well as decrease the amount of body fat (stored energy) your body is willing to let go of, and it will reduce optimal recovery.
Let me help you! Apply for coaching by sending an email to firstname.lastname@example.org or DM me on Instagram (@fit.bymandi). SO excited to help you become the healthiest and happiest you!