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7 Reasons You're Not Seeing Results Despite Crushing Your Workouts

Writer's picture: Coach Gary B.Coach Gary B.

Be honest with yourself for a second… have you ever said this statement to yourself or out loud?


“I am crushing my workouts every week, but I am not seeing any results…. my body looks exactly the same”


As coaches, we hear it a lot, and it’s one of the main reason why clients come into our coaching program - because they’re tired of working their asses off in the gym and not seeing the results they want.


But when it comes to seeing results, recovery is just as important as your training program.


So I figured I would outline some important tips to crush the recovery game (and start seeing the results you want):


Tip #1 - Stay Hydrated


I can’t stress this enough! The human body is made up of about 60% water. Even when we are not exercising, we’re using water to keep our bodies hydrated, and help the heart pump blood to our muscles and organs. This helps our muscles work efficiently and helps you recover faster. Drinking water also helps your digestion, cushions your joints, and assists with transporting nutrients to your cells.


Tip #2 - Get Adequate Rest!


Make sure you are giving your body at least one FULL day of rest. What

does that entail? Exactly what I said... REST. If you are really determined to do

something, then make it a fun non stressful activity or take a yoga class (which will also help point #3). My workout schedule is Monday-Wednesday (normal CrossFit),

Thursday is monostructural low impact work and mobility, Friday and Saturday CrossFit,

Sunday - stretch day.


Tip #3 - Get Adequate Sleep!


Really try to get close to that 8 hours/night goal as it will excel your recovery. If it means shutting down the phone, TV, or laptop, earlier each night THEN DO IT! It will be worth it.


Think about it this way - you don't grow muscles in the gym... you grow them in your sleep (with rest)! Sleep is one of the most anabolic things you can do for your body. While you're sleeping, your body increases its output of anabolic (muscle building) hormones (growth hormone, IGF-1, and testosterone), and catabolic (muscle breakdown) hormones are reduced. Quality sleep is the cornerstone for any physical transformation or performance goals. Sleep affects fat loss, muscle growth, your immune system, cardiovascular disease and more.


Think about it this way - you don't grow muscles in the gym... you grow them in your sleep

Tip #4 - Mobility!


This is something I struggled with for a while. I would constantly beat up my

body, but would never give it the love and attention it needed. If you don’t stretch, your

muscles will always be tense and tight which can quickly lead to recurring and nagging injuries. Now, one of my best friends is a foam roller. I try to do a full body rollout 3 times a week, spending 90-120 seconds on each muscle group. This has been a game changer for me.


Tip #5 - Post workout nutrition!


You just spent 1-2 hours in a gym breaking down muscle tissue. It

is vital that you feed your body so it can rebuild itself to be bigger and stronger for the nextsession. After you workout you have a window of time where you want to fuel your body before it goes into recovery mode. What you immediately eat after you workout

directly affects your recovery and future performance. We recommend getting in an

ample amount of protein + carbs anywhere from 30-90min post workout. A well

equipped meal will include anywhere from 25-50g protein and 40-100g carbs,

depending on your training level and your goals.


My post workout meal consists of 1-2 bananas and 2 scoops on Optimum whey

protein. I will then follow it up with a larger meal an hour later which is composed of more

complex carbs and lean proteins.


Tip #6 - USE PROFESSIONALS!


They are there for you. Massage therapists, physical therapists, chiropractors. They all specialize in making YOU feel BETTER. I have used all three, and they all serve their purpose. I now make it a priority to get massages more vregularly. These are not just your “make me relax” massages, but they consist of cupping, scraping, and deep tissue massage which is exactly what I need. It might be uncomfortable during the massage, but afterwards, I feel like a new person.


Tip #7 - TAKE A BREAK FROM THE GYM!


Take a break from the gym every 6 months or so for a week or add in deload weeks! Sometimes forcing yourself to take a break from the gym ignites your passion even more. It is also optimal for the body. I take my rest week whenever I go away. Do I still workout? Yes. But it consists of swimming, hiking, jogging, or pushups. I make it a point not to step into a gym! At All-Tru, we’ll often implement deload weeks either at the end of a strength cycle, or if our clients are showing signs of fatigue, low energy or even lack of motivation.


Recovery and self care is one of our All-Tru pillars and without it, you won’t get to your optimal self.


See what some of our clients have to say after implementing more REST and RECOVERY into their daily routine.







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