Train & Grow
If you feel like you're showing up consistently in the gym but not seeing the change you want, here are three common alignment issues — and how to correct them.
Coaching Corner
Why You're Not Progressing — & How to Fix It
a) Training Misalignment
If your goal is muscle gain, stop doing endless cardio or high-rep lightweight sets.
If your goal is fat loss, strength training (with progressive overload) is non-negotiable.
If you want toning, realize that tone comes from building lean muscle.
Fix: Decide your primary goal, then build your training program around it for a solid 8–12 weeks.
b) Nutrition Guesswork
“Healthy” isn’t always enough when you're tracking performance changes.
Under-eating protein or having wildly fluctuating calories ruins progress.
Binge-restrict cycles slow your results.
Fix: Track your key nutrition metrics:
Protein: Aim for ~0.8–1g per lb of bodyweight
Calories: Set a realistic goal based on your objective (deficit for fat loss, slight surplus for growth)
Consistency: Be consistent 80–90% of the time — perfection isn’t required, commitment is.
c) Unrealistic Timelines
So many people want instant results. But real change takes time.
Progress often shows up first in strength gains, energy levels, and movement — not always in the mirror.
Fix: Track performance improvements (weight lifted, rep counts, mobility), not just scale weight. Let physical performance lead your confidence.
NEWS
Fitness News You Should Know
Here are some current developments in the fitness world that could impact how you train or eat — and what’s worth your attention:
New Study on Strength Training: A recent peer-reviewed study confirmed that training with heavy compound lifts 3x/week significantly increases lean mass in as little as 8 weeks.
Protein Timing Myth Debunked: Researchers at a major university found that total daily protein intake matters more than immediate pre- or post-workout protein timing.
Recovery Tools Trending: Massage guns and percussive therapy devices are now being shown to improve recovery markers in recreational athletes — but only when used after training, not before.
Wearable Tech Update: Apple’s latest watch OS now estimates your VO2 max with more accuracy, which can help you measure endurance progress in real-world training.
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