Training |

Why You’re Not Seeing Any Results From Your Marathon Gym Sessions

I hear this a lot and I know it can be demoralising to keep going back when you don’t appear to be losing any weight, changing shape or seeing any results.

After chatting for a while, a lot of those hours are spent on the cross trainer or treadmill.

Whilst these are ok to begin with, they won’t get you anywhere if you’re looking to tone up and see some physical changes in your shape.

You want results and here’s how you can get them.

#1 – Always start with a compound movement

A compound movement is an exercise that requires a lot of force across multiple muscle groups.


Bench Press
Bent Over Rows

Not only do they really help in developing great posture and strengthening muscles but they also burn a crazy amount of calories which really helps rev up your metabolism.

At the start of your workout aim for 3-4 sets of around 8-12 Reps.

#2 – Use Supersets To Get More Done In Less Time

Supersets are awesome. They’re a wicked way at getting a massive sweat on in a short period.

Supersets are two exercises put back to back.

For instance

10 x Press Ups (no rest) -> 10 x Squats.

Usually, you work different muscles so some part of your body gets a rest at least.

Supersets are great for increasing intensity, burning more calories & getting more done in less time.

Chucking in a couple of these after your compound lift and you’ll come out feeling the effects.

#3 – Keep Progressing

Whether that’s by doing more each workout or lifting heavier we need to constantly progress our workouts to improve our strength and fitness.

It’s called progressive overload.

Now you don’t have to go crazy but you could lift 2kg more than last week or add in an extra few reps but you need to progress and overload the body each week to stimulate a change in your physique.

If you’ve been on the cross trainer for a number of months and have kept to the same routine your body has just adjusted to that and now you’re actually burning less calories than when you started.

Not great if you want to keep seeing results.

#4 – Adding in HIIT

HIIT stands for high intensity interval training.

It’s not just interval training. If you’re ok afterwards, can still talk relatively comfortably and don’t feel like you’ve worked out then you haven’t done it properly.

The INTENSITY needs to be there.

Think 20 second sprints on an incline treadmill with 40 seconds rest for 10 rounds.

30 second sprints on the rower with 30 seconds rest for 10 rounds.

You need to push yourself in those short sharp bursts, not manage yourself through it.

results from ropes

#5 – Take away the machines

The machines aren’t much help.

You’re sitting down and burning very few calories.

Not only that but they’re incredibly awkward to use and again, your body will get used to it.

Step off the machines and go searching for the kettlebells, dumbbells and barbells if you truly want to transform your physique.

Instead of a machine chest press do a flat dumbbell bench press (
Instead of a machine seated row do a DB bent over Row (

Switch it up to engage your core more as well as all the other muscles in your back, legs, arms or shoulders.

You’ll also increase the amount of growth hormone released too if you opt for free weights.
Something which is massively important to building strength and toning up.

So when you follow those 5 principles above ^^^ you’ll have plenty of options in the gym, be able to transform your body once and for all and actually tone up your body whilst improving your posture.

Do this consistently every time you enter the gym and tell me what happens!!

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