As I have trained over the years, no matter what my client is training for (to lose weight, body transformation, compete, or just to stay in shape); there are four key rules to success.
Rule #1- In order to get results, you have to be comfortable with your environment. You must be confident in what you are doing. Having quality instruction is essential for success; designing a game plan to get from point A to point B, and then also knowing how to execute it. So many times I've gone to a gym and seen someone using a machine incorrectly, or using it correctly but not targeting the correct muscle. Just going through the motions will not produce results.
Rule #2- You cannot out train a bad meal plan! Having a customized meal plan for your goals made of foods that you enjoy is key to staying on track. Making it a lifestyle change you don't wake up dreading is crucial. Eating at least 5 smaller meals per day is important to staying satisfied. I am not a big fan of cutting carbs out for long periods of time. I feel that the use of carb manipulation gives the best long term results; remember, this is a marathon and not a sprint.
Rule #3- Knowing how to exercise for maximum gains and not just going through the motions. I like to look at the physique and design workouts for exactly what we want to sculpt. Sculpting the body whether adding or subtracting mass; if you are not hitting the right exercises at the right angles you will not get maximum results.
Rule #4- Our last rule is cardio. Changing it up is important, I always start out slow and build my way up. For Instance, why start out with one hour? You want to start with 20 minutes and build up to an hour. (chances are you may never need to do a full hour). It is also important to incorporate high-low intensity cardio a couple times a week. Remember to mix it up, no one wants to do the same boring routine every week!
In closing I want to say that there is no magic pill, only hard work. Patience, consistency, and knowledge is your winning formula. Anyone can do this, including you.
Train Hard- Ronnie