This is a long one. Stick with me!  There are just a lot of factors that lead us to or away from seeing and feeling results from our training.  Comment below if any of these resonate with you or if you would like guidance in any of these areas! I promise, you are NOT alone.

Above is my quad progression over one year based on different training regimes and nutrition. Just goes to show what a PLAN executed can do to the body. 
1.     YOU AREN’T EATING ENOUGH PROTEIN…OR ENOUGH FOOD…PERIOD.

As I will point out in reason number five, nutrition is a HUGE component in seeing and feeling results from training. It is why I am taking a course on Nutritional Analysis as we speak.  Protein is the building block for muscles.  Really it is the building block for most things in our bodies. If you are not eating enough protein, or not eating protein CONSISTENTLY after and in between workouts, you are not fulfilling the potential gains from your workouts {assuming you want more muscle or less fat}.  As a general rule of thumb, you should shoot for 1 gram per pound of bodyweight of protein per day, or at least 100g for females.  NOW…hold your horses. I am not prescribing this to you.  Bottom line, not eating the amount of protein you need for your training + not eating protein consistently after workouts will not allow your muscles to recover and rebuild to their full potential.

2.     YOU AREN’T CONSISTENT

Need I say more?  Success = Consistency + Repetition {refining is allowed of course}.  You working out one week on, one week off, or three days on four days off is NOT going to cut it my friend.  Change takes TIME.  You have to be SO consistent…in all areas.  You cannot just eat well and expect to make muscle gains; nor can you lift all the weight, be on and off with your diet and expect to have abs. NOPE. Not tuhh-daaaayyyyy. See reason four…

3.     YOU AREN’T SLEEPING ENOUGH

Sleep is when we recover and regenerate. If you are not sleeping an adequate amount for your training and lifestyle, you are not fully recovering. Therefore you will not see ultimate results. Sleep is THE BOSS when it comes to training results, brain + tissue health, longevity of life, and overall motivation.  A lack of sleep and high stress keeps the body in a catabolic (breakdown) state…not exactly ideal for getting training results.

4.     YOU AREN’T FOLLOWING A PROGRAM MADE FOR YOUR GOALS

This. This right here is the biz.  You can go to the gym, lift weights, do cardio and NOT see results. Shoot I witness it all the time in commercial gyms.  Having and following a plan which aligns with your training goal is VITAL for optimal results.  I post “TRUST THE PROCESS” a lot on social media.  I have seen online client after online client be amazed by what following an individualized program does for their strength gains + physical results.  Don’t – please don’t train without a purpose.  You will never get the results you are capable of getting.

5.     YOU AREN’T FOCUSING ON NUTRITION

You know it’s true…abs are made in the kitchen.  I did a recent post about it which you can read here anniemiller.co/blog/are-abs-really-made-in-the-kitchen .  Nutrition needed for specific types of training and individuals is so variant.  No matter what, it has the power to make or break your results.

So focus-up my friend. Get a plan, get sleep, eat protein, and hone in on your nutrition.  Simple, not revolutionary, points.

P.S. If you have questions or relate to any of the above, leave a comment below and tell me all about it!

P.S.S. If you’re serious about training and looking to taking your training to the next level, check out my 6 week transformation or Built By Annie Membership.