Not seeing progress? Babes, don’t panic! Your health and fitness journey is a marathon — not a race. It takes time, patience and consistency to achieve long lasting results so buckle in and enjoy the ride.
Keep in mind that there are a number of ways to accurately measure your progress and there may even be certain factors which are dictating how well you are progressing, that you weren’t aware of. Not to worry, we’re always here to help guide you through it!
Ensure you are accurately measuring progress
It’s very likely that you may think you’re not progressing, but you actually ARE!
If you are not measuring your progress accurately, or maybe you’re only relying on ONE progress outcome, you may struggle to actually see the results.
One of the most common things I see is girls ONLY relying on the scales as a measure of progress. Babes, the scales DO NOT tell you everything! In fact, your scale weight may stay the same, or even go up, despite your body composition actually improving!
I recommend using a range of ways to track your progress to really see the bigger picture. You should:
• Take weekly progress photos, from the front, side, and back. Be sure to wear the same undergarments/clothes, use the same lighting and angles.
• Take waist and hip measurements weekly.
• You may weigh yourself weekly (if you wish), but just know that there are A LOT of factors that affect scale weight.
• Track your progressive overload. Are you lifting more each week? This is an indication you are getting stronger!
Reassess your diet
Diet is usually one of the main reasons people struggle to make progress. You can train as hard as you want, but without adequate nutrition, you won’t get very far.
Take a moment to stop and reflect about your diet. Have you been sticking to your meal plan to the best of your ability? Of course, there is room for flexibility and intuitive eating, but if you are deviating extremely far off your recommended calories, you may struggle to see progress.
Try your best to follow your LSF meal plan — sometimes you just gotta trust the process! If you feel like your calories are too low or high for you, simply switch to another calorie level, and see how your body responds.
Implement progressive overload
In order to progress, particularly with fitness-oriented goals like increasing strength, you need to make sure you progressively increase the exercise intensity every 2 weeks!
If you’re following an LSF program or challenge, this will mostly already be programmed into your workouts, through the exercise selection getting more difficult every 2 weeks.
However, it’s important that you also add progressive overload by INCREASING the weight you lift with those exercises!
If you keep squatting the same weight for 8 weeks, you are not going to get any stronger, and you won’t be seeing any big changes. To combat this, you should increase the weight you lift (even if it’s just a little bit heavier), so you can help accelerate your progress!
Be consistent & patient
This is the most important, and often, the hardest part!
Even if you’re doing everything ‘right’, your body may simply need more time to show those changes! As long as you feel like you're training to the best of your ability and eating well most of the time, I promise, CHANGE IS HAPPENING!
Need a motivation boost? Reach out to the THOUSANDS of #LSFbabes in our exclusive FB groups! They are there to hype you up, boost your confidence and keep your morale high!
If you’re struggling to see progress, don’t stress! It is a completely normal part of being on a fitness journey. Implement my tips, and I KNOW you can accomplish anything you set your mind to!
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