So you’ve been working out and eating right for a whole month and still don’t see the results you were hoping? Or maybe you’ve been working out for 3 or even 6 months and still aren’t seeing the results you’d like. Get used to it. You need to accept that you are in this for the long game and there are no shortcuts, unless you are on gear of course.
There are many things to look at when you aren’t getting the desired results from your efforts. I will outline a few of the key ones below.
Make sure your diet is on point. Hopefully you are eating healthier and have cut out all of the fast foods and sodas. You need to be sure you are hitting your macronutrient goals, especially protein. Protein is needed for muscle growth. The recommended amount is .8g/lb of lean body mass. Some people just round up to 1 gram of protein per pound of body weight. So for me I weigh 185, I try to hit around 160g/day if I can. You will still gain muscle if you don’t hit this goal, just not as quickly. If you need help hitting your protein goal you can use a protein supplement, here is my favorite protein powder supplement. Each scoop is around 24g of protein and it’s pretty tasty too. Again, The MyFitnessPal App really comes in handy here and will help you meet your dietary goals easily as long as you don’t cheat and are honest!
If you are trying to gain weight/muscle you need to be eating at a caloric surplus, if you are trying to lose weight you need to eating at a caloric deficit.
Sleep is very important, this is when your muscle tissue regenerates. You muscles aren’t growing at the gym, they are being broken down and destroyed. They regrow during approximately the next 24 hours or so and a lot of that is while you sleep. This is a process called protein synthesis. It is crucial that you are getting 7-8 hours of sleep each night. Can you still make gains if you aren’t getting this much sleep? Sure you can, but you won’t get the most out of your workouts.
Are you just going to the gym and doing random things, hitting random machines, picking up dumbbells and curling them a few times and walking away? If this is you then stop it now. Get on a real program that was written by a professional. There will be no more guesswork involved on what you should do at the gym. There are tons of programs all over the internet. Should you hire a personal trainer? You could I guess but you do not really need to, there is a wealth of free info everywhere you look online. I started at r/Fitness. There are several beginner routines to choose from here, most of which are only going to have 3-5 exercises per day on them while you get used to working out. After 6 months to a year, you will get to know your body and be able to treat your program as more of a template, and adjust to your own personal goals.
These are the main 3 I try and stick to. If you are still struggling there are of course other possible reasons like low testosterone, over training, under training, etc.