If you show the gym and you do not track the weight you have completed, the weight you are using, and the rest of your time, you are stunting your progress and killing your profits. And every week, your goal should be to use just a little more weight or just be more representative than last week. If you are not doing this, then you will never be strong, you will never take advantage of large scale, and you will never create the body you want.
You should also keep an eye on the number of calories consumed daily for at least the first six months. If you do not know how many calories you are consuming, you will never be able to determine your diet, which will help you achieve the goals you set. You do not have to do this forever. Just so long that you can start seeing macros in your eyes and understand more about the amount of calories you have in the foods you eat.
And finally the most overlooked element of a good training program is improving and improving your sleep. If you follow any half good training program, you will get results. But you should give yourself enough time to recover. Make sure you are getting at least 7.5 hours of sleep at night, if you are getting tough training, then I'm 9 better. Make at least 60 minutes in the week. Spend some time in nature.
Supersets Its Drop Set Hypoxic Training Screw all that up Just keeps things simple. Most of your training should be 4 to 8 rep range with heavy resistance training with compound movement squat, bench press, deadlift and overhead press. You can do some secondary exercises in the 8 to 12 representative range to encourage hypertrophy and to reap the benefits, but keep the majority of your lifting very heavy compound movements and try to be heavier than every week before. Sprint for 20 to 30 minutes 30 seconds for 60 to 90 seconds on a run once a week and do some yoga to help in recovery and you are golden.
Do not track your macros, but crazy about the diet. Here's the deal. You can lose fat by eating Oreos. You can get the muscles of eating swizzles and cheeseburgers. These diets are not ideal, but the point is that body structure is determined by energy balance, not by the quality of the calories you receive. But you must count calories and track macros.
If you are aiming for muscle gain, then I recommend your bodyweight X18 multiplied to determine your daily calorie intake and 30% protein, 25% fat and 45% carbohydrate shooting. If you are shooting for fat loss, then multiply your weight by 12-14 and shoot for 25% protein, 30% carbohydrate and 45% fat. If you track your macros week after week after week and regularly engage in resistance and cardio, you will progress.
And lots of it’s unless you are taking training on the forest program for at least six months, you cannot complain about "not seeing results". Until that point, you're just playing around. After 6 months of continuous weight training, if you are not seeing the result, then it may be a sign of an underlying health problem or the problem of your program. Look at a doctor and consider personal training.
Hope this will help. Like it, Take care and be happy.