Why am I seeing zero results?

Hey guys, so I finally hit the gym and laid out my goals for my trainer
based on what I told him, he wrote up a custom workout plan for me

I actually asked him why I wasn't seeing any results yet, and he gave me the same answer you all do: "Patience, kid. It’s still early days!"

The problem is, patience has never exactly been my strong suit

Looks like I’m going to have to learn how to be patient :-)

I had the same thing happen to me at my gym last year. A trainer put together a three-month program for me, but the results were honestly pretty pathetic...

Sandra Clark29 said:So, I walked into the gym, told my trainer exactly what my goals were, and he wrote up a custom routine for me based on that.

When I finally asked him why I wasn't seeing any progress yet, he gave me the same answer you all did—just be patient, it's still too early!

The thing is, patience isn't exactly one of my strongest suits.

Looks like I'll have to learn how to be patient, though. :-)

Oh, there’s definitely a need for patience here... I just wanted to point out that doing cardio outside is much better than hitting it on a treadmill in a gym.😉

@Grace Lewis6/">@@Grace Lewis6 "The trainer at my gym put me on this three-month program last year, and honestly? The results were pretty pathetic..."

Really?😱😱
Man, I hope I don't have the same bad luck.

Sandra Clark29 said:So, I walked into the gym and told the trainer exactly what my goals were.
Based on that, he just scribbled down a routine for me.

When I asked him why I wasn't seeing any results yet, he gave me the same line you all do: "Patience, it's still too early!"

The problem is, patience isn't exactly one of my strengths.

Looks like I'll have to learn how to be patient. :-)

Let me guess.
You’re dealing with the floor trainer who is basically tasked with everything.

He didn't design a customized plan for you, nor did he actually care about your progress. He just said enough to get you off his back. It's all the same to him.

If you want something more specific, you'll have to hire a personal trainer, which means you'll definitely be feeling the hit to your wallet.😁

Your other option is to arm yourself with some patience and start reading up.
Commit yourself to studying sports science. But that's a long process...

Back before I understood the nature of "seasonal lifters" and those guys who "just want to get back in shape without getting too bulky," I used to spend my time here on this forum writing endless programs for people... but it was a thankless job. 🙂 It was almost a complete waste of time... since nobody pays you for it or appreciates the effort.

I've switched over to just armchair debating instead; it's much more fun and requires way less energy.😁

Susan Clark10 said:Oh, absolutely, patience is key... I totally get that. I just wanted to mention that if you can swing it, doing your cardio outside feels so much better than being stuck inside a gym. 😉

So, I’ve been chewing on this one lately: what if I just ditched the weight room and focused entirely on running instead? Is that actually a viable move, or am I just dreaming?
Hehe, looks like those cold, rainy days are finally creeping in. Better make sure I've got somewhere warm to sit! 😛
Maybe I'll give it a shot in the spring, once I've actually built up some decent cardio.

Are you seriously dragging out one single donut for eight hours?

Look, you have to get it through your head—progress is maybe 10% working out and 90% what you eat. And from what I can see, your diet is nonexistent.
Starving your body for eight hours on just one pastry? I guess your metabolism is about as fast as a pregnant turtle.

Eat at least five meals a day, stop obsessing over every single calorie, and quit slacking off at the gym. If you're on the treadmill or the stair climber, you need to keep your heart rate at 70-80 percent—or around 130-140 bpm on the elliptical. Of course, once you realize how hard it actually is to maintain that intensity for thirty minutes, you’ll probably just quit.
And then, naturally, there's the complaining—how you have bad genes, how you barely eat, and why you can't lose weight. It might make you feel better, but honestly, you aren't going to get results, much like how you wouldn't want to date someone weighing 260 pounds who uses those same excuses.

Best,

Look... I gotta admit, it’s not always the trainers' fault.
Sometimes people just go through the motions like they'd rather be anywhere else...

When you're training for strength, you have to stay locked in on the movement itself.
Take the lat pulldown machine, for example. You need to pull that damn bar with actual focus, but you can't just let the weights drop after the contraction—you’ve got to control them on the way down, too.

That goes for pretty much everything in the gym.

Like dumbbell curls...
You see these dudes showing up and grinding out curls with 25 or 30-pounders like it's nothing.
Then I walk up—carrying about 30 pounds more than them—grab a 15 or 20-pounder (on purpose, obviously), and knock out 10 reps with perfect, intense focus.
My arms pump up so hard I can actually feel the pressure in my veins!
And those guys? They just stare, totally stunned. 😁

What I'm trying to say is, if you train with real concentration and proper form, results are guaranteed. Meanwhile, you've got people tossing heavy weights around, swinging dumbbells everywhere, and ego-lifting on machines, putting in "effort" but seeing zero progress.

coastalbison12 said:Let me guess.
It's just some trainer on duty at the gym who's stuck handling everything.

Not quite. The guy actually owns the place and he's the only trainer there.

James Rogers53 said:And you aren't just picking at a single donut for eight hours straight, right?

You have to realize that progress is basically 10% working out and 90% what you eat. And from what I can tell, your diet isn't doing much for you.
Starving your body for eight hours on just one donut? Your metabolism is probably moving about as fast as a pregnant turtle.

Try eating at least five meals a day, stop obsessing over every single calorie, and quit slacking off at the gym. If you're on the treadmill or the stepper, you need to get your heart rate up to 70-80 percent, or aim for 130-140 on the monitor. Of course, once you see how hard it actually is to hold that heart rate for thirty minutes, you'll probably just give up.
And then, naturally, there's the complaining about having bad genes, claiming you barely eat, and wondering why the weight won't budge. It might make you feel better, but honestly, you still don't have much of a shot at getting men to notice you—just like you wouldn't go for someone weighing 260 pounds if they used those same excuses!

Take care,

What exactly am I supposed to get from the male gender? Haha, if we're talking about the same thing, I have plenty of that already, thanks though. And I don't weigh 260 pounds. Also, yes, I would date someone who weighs 260 pounds because looks aren't everything. As for bad genes, I don't recall ever complaining about them.
And honestly, please don't bother posting here anymore. I really have no interest in arguing with rude or unpleasant people. You can take all your "wisdom" somewhere else. 👋

Sandra Clark29 said:Not really. The guy owns the place and is the sole trainer there.

So where are you training? I might actually know this owner-trainer type...😁

Don't be stingy. Just pay the man—since he's the owner and the coach—to build a program specifically for you. You want something precise and detailed, with clear explanations on the how and the why.

What you're doing right now isn't great. It’s not a total waste of time, but it’s getting close.

@Sandra Clark29/">@@Sandra Clark29
I didn't mean to scare you, but it really feels like all those wannabe trainers just push the exact same routine on everyone. It's definitely not one-size-fits-all...
And I’m with coastalbison12 on this—that workout you mentioned sounds way too complicated for someone just starting out.
You'd be better off browsing some threads here, like "How to lose belly fat" or something similar; there's a lot of solid advice there. Plus, James Rogers53 was right, what you eat matters way more than the actual workouts...
Just hang in there. I know you're impatient, but please, just stick with it... 🙂

silverfox41 said:😉

Zeko hit the nail on the head. As long as your diet is 70% carbs and poorly timed (yeah, even at night), you can try whatever you want—it won't work. Working out three times a week just isn't enough then. Not trying to label anyone, it’s just math. You'll feel the difference once you switch to 70% protein.

You missed my point. I was sharing what worked for me, and under that routine, the results were zero. I get the theory, but I hear people preaching "standard" diets all the time that just don't fit everyone. Plus, it feels like people skimmed the start of my post before jumping in. My point was that I used to think cardio would offset a bad diet, but it didn't. If I were her, I'd focus on cleaning up the nutrition from day one.

In my opinion, it's genetics. Some people have to obsess over every single gram of carbs, fats, and protein to look a certain way, while others can hit the gym three times a week and still eat 100g of carbs right before bed.
Before everyone comes for me, I'm not making excuses or blaming my DNA. I'm just saying I know plenty of people with killer physiques who basically neglect their diet and exercise, yet they still look incredible.

Zeko knows what I meant. I said I believe focusing on macros will pay off, but until she sticks to it for a few months, who knows? Hard to tell if the issue is the diet from day one or something else entirely... though we all know the likely answer.

I can't even.😁 Obsessing over protein intake for a casual lifter seems silly. Isn't 40% plenty for someone like that? And doesn't physiology dictate that after a certain threshold, protein just acts like carbs anyway?

electricraven11 said:You misunderstood me. I was explaining my own experience—how following that specific routine yielded absolutely zero results for me. I know what the textbooks say, but I find that many "standard" dietary guidelines just don't apply to everyone. It also feels like some people only read the first paragraph of my post before jumping in. My point was that I used to believe hours of cardio could offset a poor diet, but it didn't work. If I were advising her, I'd suggest starting from day one with a strictly managed nutritional plan.

In my opinion, it comes down to genetics. For certain physiques, you have to track every single gram of carbs, fats, and protein, while others can hit the gym three times a week and still eat 100g of carbs right before bed without an issue.
Before anyone attacks this, I'm not making excuses or complaining about my DNA. I'm simply stating that I've seen dozens of people with incredible bodies who essentially neglect their diet and exercise, yet they still look top-tier.

The user knows exactly what I wrote. I expressed my belief that if she puts in the effort to balance her macros, it will eventually pay off. However, until she sticks to a disciplined routine for a few more months, it's hard to tell if the issue is her diet from the start or something else entirely (though the diet seems more likely...).

I can't even deal,😁 but obsessing over high protein intake for a casual trainee seems silly. Isn't 40% sufficient for someone like that? Doesn't physiology dictate that once you hit a certain protein threshold, the body processes it similarly to carbs?

You're absolutely right on all counts. You have a very logical way of looking at this. 🙂

The fact that one person can consume much higher amounts of carbs (sometimes even from "worse" sources) and stay lean while someone else of similar age, weight, and height gains weight easily is nothing short of genetics.

Fundamentally, people fall into three basic body types. Ectomorphs (thin and high endurance; they can eat almost anything without gaining weight easily, but struggle to build muscle), Mesomorph (athletic types; they don't gain fat easily and build muscle much faster than ectomorphs—everyone seems to hate them😁), and Endomorphs (who gain weight easily and must be extremely careful with carb intake, though they do find it relatively easy to build muscle alongside fat).

Of course, these are broad generalizations. No one is a perfect representative of just one category; most people are a hybrid of two.
But that is the basic way to view it.

The ideal middle ground is, of course, the Mesomorph.

Ectomorph... Mesomorph... Endomorph

silentpanther15 said:Personally, I’m a big believer in hopping on a cardio machine first—just a light 5 to 7-minute warm-up to get the blood flowing.
Then, do some gentle stretching before moving on to the machines or free weights.
For the big stuff—chest, back, legs (you know, those major muscle groups)—I'd say aim for something like 12 sets of 15 reps, using a weight that’s challenging enough that you can barely finish the set. To keep things from getting tedious, you could try maybe 3 different exercises per group (so about 4 sets each).
Once you've tackled the big hitters, you move on to the smaller ones—biceps, triceps, shoulders—doing maybe 6 sets of 15 reps.
Abs come after all that.

And obviously, don't try to do everything at once! If you're hitting the gym three times a week, you could split it up like this:
Day 1: Back, triceps, and abs
Day 2: Legs, shoulders, and abs
Day 3: Chest, biceps, and abs

After the lifting is done, wrap things up with cardio at about 75-85% of your max heart rate.
Start with 20 minutes and gradually build it up until you're hitting 45, 50, or even 60 minutes...
You can even mix and match two or three different activities—say, start on the stationary bike, move to the stair climber, and finish on the elliptical...

But hey, that's just my take on how a workout should look.
And well, everyone’s entitled to their own opinion. 😁

Wait, hold on—did you mean 12 sets per exercise, or 12 sets total for all the muscles combined??

Sandra Clark29 said:Are you thinking about switching from lifting to running?
hehe, well, those cold and rainy days are creeping up on us, and I'd much rather be cozy at home than out there😛
maybe once spring rolls around and I've built up some cardio

hehe, see, that's exactly it. The biggest reason people complain about not seeing results is usually just because they aren't actually willing to put in the work.😉

Look, if you ask me, I’d much rather carry an extra few pounds of muscle and actually be in decent shape than be one of those scrawny types who has to take the elevator just to get to the second floor... I have a couple of buddies who look thin, sure, but they eat junk constantly and can't even sprint a hundred yards without gasping for air. That’s why cardio is absolutely non-negotiable—it’s been a game changer for me. Personally, I managed to drop 20 pounds in just ten months by sticking to it.

goldenfox24 said:Wait, hold up. You mean 12 sets per exercise, or 12 total sets for all the muscles combined??

12 sets per muscle group.

Take chest, for example... bench press for 4 sets of 15 (maybe 10 for the guys), incline bench or dumbbell flies for 4 sets of 10, and then some cable crossovers for 4 sets of 10.

Or back: wide-grip lat pulldowns for 4x10, rows for 4x10, and good old deadlifts for 4x10.

That’s 120 reps per big muscle group.

Sandra Clark29 said:What exactly am I supposed to bring to the table? If we’re talking about what a guy needs—well, I guess I have plenty of that to spare, thanks. And for the record, I don't weigh 250 pounds. Though, honestly, I’d probably date someone in that weight range—looks aren't everything, I suppose. As for bad genetics, I don't recall ever complaining about those.
Look, please just stop trying to post here—I really don't have the energy to argue with people who are being rude and difficult. Save your wisdom for somewhere else. 👋

Sandra Clark29 said:What exactly am I supposed to bring to the table? Honestly—if we’re talking about the same things—I’ve got plenty of that to go around, thanks. And for the record, I don't weigh 250 pounds. I'd probably give some guy who does weigh 250 pounds a chance—looks aren't everything, I guess. As for bad genetics... I don't recall ever complaining about those.
Look, please just stop trying to post here—I have zero interest in arguing with rude and unpleasant people. Take your wisdom somewhere else. 👋

A guy at 250 pounds... I guess that’s basically the same as a woman being 175. Maybe.
Look, maybe I went a bit overboard—but I guess what’s a 100 on a guy is more like an 80 on a woman.

So you say you're 180 pounds—and you're a woman, too, so... less muscle mass, I guess. Basically, the conclusion is that you've just got soft edges everywhere. Whether you admit it or not, at 168 cm and 180 pounds, you aren't exactly "curvy"—you're more like a walking fat bomb—especially if you're naked.

As for whether you're getting turned on or not—I don't doubt it for a second. A lot of guys fall for that kind of thing.

P.S. As long as you’re following advice like "just try Pilates," "do some yoga," or "hop on the StairMaster for ten minutes without breaking a sweat"—well, you're going to stay exactly where you are. That pastry is still going straight to your waist, even if it's the only thing you eat all day. I guess it just works that way.

I agree—looks aren't everything, but they’re still a massive hurdle. Otherwise, she wouldn't have even bothered trying to take off her coat.

And of course, I'm done wasting my breath giving you advice—I'll just leave you to your "expert coach" and that brain of yours. It’s clearly in the same condition as your body—which, in my case, would be a compliment, but for you... well, you get it.

Sandra Clark29 said:but patience isn't really my thing

guess I better learn fast :-)

Yeah. 🙂