It's not complicated. At all. It might seem so since the entire world of health and exercise is purely marketing. But think about it. You do realize that what's referred to as "the fundamentals" is the most effective thing ever, right? If someone says otherwise, they're selling something. Never buy this thing. Ever. Consider this: if the fundamentals weren't the most effective thing, do you really think they'd be referred to collectively as "the fundamentals?" These things wouldn’t be fundamental if they weren't the absolute most effective. Is that not obvious?
The truth is usually really logical, and fairly easily understandable. If something doesn’t make much sense, it's either worded really poorly, or it's just flat out not true. The problem is that everything is marketed to be confusing and complicated. If they didn’t do this, it would be seriously really
difficult to make a sale. So they use all these physiological terms, which are usually offensive to me because they're always used improperly, and it's explained to you in this way, which you have no way of understanding, with remarkable
confidence. Of course it sells. Some of this stuff even sounds good to me
. But it's all complete nonsensical garbage. And as long as you realize that much, you’re doing just fine.
The whole purpose is simply to make people believe they must
shell out endless amounts of money to achieve their goals - when in reality, the truth is almost completely opposite. In virtually every scenario, the fundamentals are all you'll ever need. And if some new training method eventually came out that proved to be more effective, we'd have a new set of fundamentals. It's seriously that clear-cut and easy. So don't bother always looking for some new unique method of everything unless you want to make less progress than you already are. And it wouldn't hurt to be a little skeptical when a trainer, or anyone else, recommends their own little odd theories when they're preaching about something.
This truth carries right over to the world of magazines. How many magazines come out every month that discuss fitness? There has to be well over 100 monthly publications. More than 100 new magazines every
month. This is incredibly fascinating to me since everything you need to know can be summed up in half of one. So what are all of these talking about every month? Nothing you need to know. I promise you that much. They're full of the most invaluable articles I could ever conceive. So feel free to look at the pictures, then turn the page before your eyes make contact with a sentence, because I guarantee whatever the cover says about a new way to blast your bis or something will be either what you're already doing, or far worse.
Also understand that it takes years of hard work and dedication regardless of what some product advertisement promises you. That just goes back to marketing. If something worked as fast as "up to 20lb in 2 weeks" and meant "20lb in 2 weeks," I'd probably buy it too. Honestly though "20% of the rate of you just sticking to the fundamentals." That's what it actually means.
So... once you are
committed to being consistent with the fundamentals, realize that you'll sometimes respond to different exercises differently than other people. There isn't ever going to be one greatest workout technique ever for all people. You have to spend a little time feeling out all the movements. Not the obscure ones. The fundamentals. And see what you like and what you don't like, and what you feel you respond to, and, again, what you don't like. I can't just look at you and tell you exactly what would be best for you. Nobody can. Granted, people claim they can, and that's just funny. I'm telling you they can't. Personal trainers are fantastically undereducated and equally as cocky. P.S. personal trainers are the ones who tell people they know the best possible workout for the person. That's why I said that. In all honesty though, there's no shortcut. I'm Sorry. But I do promise effort will bring you results. But educated training will bring you faster results, and educated training often includes a portion of trial and error. So just go play with the fundamentals and see what you like and what you don't. I have sample workouts here you can try, but don't feel you need to stick to them exactly. These are just samples for you to see if you like them or not. If you don't, it won't hurt my feelings. Modify it to be more custom to your preferences.
And along the way, keep in mind that actually achieving
your physical goals isn't ever as easy as you think it's supposed to be. That's why focusing on progression really helps. Because progression is simple. But if you think you're plateauing or progressing too slowly, there's a good chance that it's just your perspective. If you weren't constantly around huge mirrors and/or false advertising, it'd be easier to understand that it takes longer than you think.
Now, on the bright side, whatever your ultimate goal happens to be, whether it's cutting bodyfat, building more muscle mass, general health, or anything else, it's probably achievable. Just keep it realistic. And not like "keep it small," just keep it moderately conceivable. "It's Tuesday. I need a six pack this weekend." That isn't helpful. "I can bench press 120 easy and I have three and a half days to press 250. Make me do it." Okay I'm sorry if the people's examples I used are actually reading this right now, I had to use you guys to address the point. Of which my point is: at least make your goals loosely based in reality.
And don't ask me how long it's going to take. A) you're not focusing on the progression of it all, and B) I don't know. Everyone responds differently. 6 months, a year, who knows. It depends on how hard you work really.
That's not to say that you either go all out or nothing. Just get started and be consistent. Remember that it really doesn't matter how hard you train if you're inconsistent. And if you are already working out, and not really seeing the results, it could be any number of things. First off, it might just be you looking at someone else's results in comparison. Don't compare yourself to other people. Other people aren't you. Focus on improving your
self. Remember the whole point of "certain things will work better or worse for you than everyone else?" Besides that, they may be working twice as hard as you anyway. And your body responds to your work, not theirs. So just don't even notice them. That and you'll be complimented and criticized by everyone who knows nothing of what you're doing. But being as your goal isn't what they're going for, it's all meaningless anyway. So just do your own thing and you're far better off.
Once you're focused on your own plan, take this into consideration: you might not be training as good as you think you are. I would be willing to bet that your form isn't as good as you think it is, and just increasing the effort and intensity won't compensate for the little errors in what you're doing. So don't be so arrogant that you can't evaluate yourself. And it might be a good time for a change in your workouts anyway. Your body responds particularly well to change, and it's probably about that time.
And get your sleep. It's more important than you assume. Really, there's plenty of aspects influencing all your results, so look a little closer to what it is that you're doing and I'll bet you can modify up some new progress. But be consistent with whatever it is.