Most of the people join a gym with lots of motivation. They pay for a gym membership and completely change their lifestyles for their own good. They bid farewell to their beloved carb loaded foods and desserts.
This sacrifice can be short-lived in most cases. When people fail to lose weight or gain muscle mass and see no major results in their physiques, it can be disheartening for them. This usually leads many people to quit working out altogether.
Are You A Non-Responder?
Non-responders take a lot more time as compared to their peers to make the same progress in the gym. It’s easy to determine if you are a non-responder or not. Answer these questions to determine the answer:
- Is it hard for you to gain or lose weight even after you change your diet or training program?
- You don’t make muscle gains or lose weight at the end of a four-week training schedule.
If you answered “yes” to the questions listed above, are a non-responder. Make sure you aren’t deliberately using the badge of a non-responder to save yourself from the pain of working out and following a strict diet.
Now that you have figured out if you are a non-responder, we won’t leave you in the dark about what to do. Here are five ways you can reach your fitness goals even if you are a non-responder.
1. Find The Right Training Program
This is where most people can go wrong. They might mistake a bad training program to being a non-responder. If you have been following a training program for more than four weeks and have not seen any signs of growth, it’s time to look for a new routine.
Devising your own training program is a big no-no if you’re a beginner. Following a weak program can be a complete waste of your time. Spend your time wisely and look for an effective program with proven results. Don’t hold back from taking expert help.
2. Fix Your Diet
You can’t expect to build muscle mass or lose weight until your diet is on point. If you’re looking to build muscle, make sure you’re consuming a gram of protein per pound of body weight daily. You will also need to modify your carbs and fat consumption habits.
Similarly, if you’re looking to lose weight, you need to tailor your eating habits. It’s especially important you stay away from cheat meals if you’re a non-responder and looking to lose weight. A single cheat meal can put you weeks behind on your fitness goals.
3. Rest And Recover
You heard us right. Sleep, rest and recover. We understand you’ve not made any improvements in your physique yet, but recovery is extremely important. A big reason you might have hit a plateau can be because your body is not able to recover completely after your workouts.
Sleep is where all the magic happens. No matter how hard you work out or how disciplined you are with your diet, you won’t see the results until your body is properly rested. You should be having six to eight hours of sleep every night if you want to see progress in the gym.
4. Compound Exercises Are Your Best Friend
If you’re a non-responder, it’s suggested you stay away from isolation exercises. Isolation exercises are the ones which involve the movement of a single muscle. Dumbbell concentration curls, pec flyes, and most machines are good examples.
On the other hand, compound exercises like bench press, squats, and deadlifts involve multiple muscle joints. This helps with gaining strength, endurance which in turn can help in gaining muscle mass.
5. Use Heavy Weights
If you’ve spent some time in the gym and are yet to see results, you should switch to using some heavy weights. Caution: Use a weight you’re confident about and won’t hurt yourself. Always remember to drop your ego at the door when you enter the gym.
Since you would only be doing compound movements, you have the privilege of taking longer rest periods between your sets. Recuperate your ATP levels before you go into your next set. Your goal isn’t to enter hypertrophy but to break muscle fibers without taxing your cardiovascular system.