working out without results

Why you are not seeing results?

Have you read and try everything to lose extra pounds or to gain bigger wider arms and you are still not seeing results? Internet is filled with information’s about everything so you have to learn to read between the lines. That means if something sounds too good to be true then it probably is.

Times have changed and whole industries have been developed around fitness, food, supplements and magic exercises that will give you the body you want in only 14 days. Don’t fall in that trap. If you compensate on one side (food, supplements,..) it will reflect on another (your body) fast.

Let me try to repair bad impression from all those pages, commercials and fitness gurus which are promising you the body you wish in no time.


If you are not happy with your body you need to know that you “work” for it 10, 20 or 30 years (I don’t know how old are you or how long you are not active) so results will not come overnight. You have to put in some hard work, day by day, week by week, month by month and year by year. Body transformation is a marathon, not a sprint. You have to be active, work hard and every activity (running, walking, cycling, lifting weights,…) must be with mind-muscle connection. Don’t just go throe the motions mindlessly as you will not get the results.  And don’t compare yourself with others, you are you and if you strive to be better than you were yesterday you are on the right track.


Don’t complicate your life. I know that you would like to follow the best scientific diet which intertwines prehistoric habits of Japan cooking with modern science, a lifestyle of a warrior, life principles of Napoleon Hill but this isn’t needed and can be quickly simplified. Eat 2 grams of proteins on one kg of your body weight, 2 to 6 grams of carbs on one kg of your body weight and drink appropriate amount of water and that’s it. If your intake will be bigger than your body needs and if this is from quality food than this will go in muscle mass. Simple as that.


I know that you have a perfect training plan with on and off days but you can modify it without any problems or guilt. If you have off day and you are full of every and pumped up than go and train. If you have training day and you are low on motivation you can skip it or pick a lighter version of an exercise. Your body will always tell you what you need you just have to learn to listen to it.


Working every day, the same way will get you nowhere. Albert Einstein said, “doing the same thing over and over again and expecting different results is a definition of insanity”.

Try to always shock a muscle. You can do it with a different variation of practically the same exercise. Chin-ups replacing with pull-ups, dumbbell curls with different grips (wider, narrower), adding some sets or reducing rest time,… Great option is also to completely change program from full-body program to split body program or from HST (hypertrophy specific program) to strength program or vice versa.


The best program doesn’t exist. You think that a body split program is a way to go, or HST, heavy-duty, HIIT, FST,… You are wrong. What may suit you best, can do nothing for another guy. Every body is unique so you have to listen to your body and you will see what suit you best. Just remember the previous point, you will eventually hit the plateau as your muscles will adapt to your program so mix it up every once in a while.  


-train hard,

-eat enough and quality food,

-listen to your body,

-mix it up.

And remember, it will not get easier, you will get stronger and fit!

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