When you first start a new exercise regime, it’s easy to feel as though the kilos are just falling off and you’ve never looked better.
However, as anyone who has continued with a plan for a long period of time will know, results get harder and harder to come by.
With that in mind, the personal trainer credited with making David Beckham ‘bendy’, Shona Vertue, recently looked at the three reasons you’ve stopped seeing results in the gym.
The Sydney-born 29-year-old also outlined why you need to eat more if you want to see your abs.
The personal trainer credited with making David Beckham ‘bendy’, Shona Vertue (pictured), recently looked at the three reasons you’ve stopped seeing results in the gym
The Sydney-born 29-year-old (pictured) also outlined why you need to eat more of the right things if you want to see your abs
According to Shona (pictured), who trains clients in London, one of the reasons why you’re not seeing results is you may not be ‘progressively overloading’ your body
1. Progessive overload
According to Shona, who trains clients in London, one of the reasons why you’re not seeing results is that you may not be ‘progressively overloading’ your body:
‘When I tell you that your workouts need to get harder over time, what I’m referring to is the principle of Progressive Overload,’ she said.
‘You can’t expect to run 40 kilometres if in your training you’re only doing 5km, you can’t expect to perform a handstand if you’re only training push-ups, and above all you’ll never change your body if you always do what you’ve always done.’
She explained that the body needs to ‘be pushed in order to adapt’ and recommends making incremental changes to your routine in order to increase your strength or cardio fitness
The PT – whose number one fan is David Beckham – said your body ‘needs to be pushed in order to adapt’.
She recommends making incremental changes to your routine in order to increase your strength or cardio fitness:
‘Start tracking your workouts,’ she said. ‘Note down your reps, weight, exercises and see where there might be room for improvement.’
However, she added that it’s a good idea to see if there’s any room for improved form and range before you add another one onto the end.
‘Once you’ve mastered the form, change only one variable (either reps or weight increased),’ Shona added.
For Shona, there are all sorts of truths in the statement ‘fail to plan and you can plan to fail’ – she said that if you want to see results in your body, you need to have a plan
2. No plan
For Shona, there are all sorts of truths in the statement ‘fail to plan and you can plan to fail’.
‘If you really want results, if you really want to change your body, you need to also taking training into your own hands,’ she said – adding that you will need to ‘control the variables and track the exercises you’re doing’.
To do this, she said she will ‘shamelessly’ advise you to buy her book, The Vertue Method, which will help you in tracking your workouts, when to progress – and give you a food and fitness plan.
Last but not least, as a personal trainer Shona said she still sees too many women who are ‘starving themselves’ of the correct nutrients
If you want to be ‘toned and sculpted’, Shona said ‘you need to eat, not just enough, but enough protein, carbs and fats’
3. Under nourished
Last but not least, as a personal trainer Shona said she still sees too many women who are ‘starving themselves’.
‘I’m talking about those that eat lots of food, but don’t actually get the nourishment they need in order to develop the body they want or support the training they’re doing,’ she said.
How much protein should you eat?
* If you’re of healthy weight and sedentary, aim for 1.2–1.8 g/kg (0.54–0.82 g/lb) of protein daily.
* If you’re of healthy weight, active, and wish to keep your weight, aim for 1.4–2.2 g/kg (0.64–1.00 g/lb). Try for the higher end of this range, especially if you’re an athlete.
* If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–3.3 g/kg (0.64–1.50 g/lb). Eating more than 2.6 g/kg (1.18 g/lb) is probably not going to lead to greater muscle gains, but it can minimise fat gains when “bulking”.
* If you’re of healthy weight, active, and wish to lose fat, aim for 2.2–3.3 g/kg (1.00-1.50 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (hypocaloric diet).
* If you’re overweight or obese, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). You do not need to try to figure out your ideal body weight or your lean mass (aka fat-free mass).
* If you’re pregnant, aim for 1.66–1.77 g/kg (0.75–0.80 g/lb).
Source: The Examine
If you want to be ‘toned and sculpted’, Shona said ‘you need to eat, not just enough, but enough protein, carbs and fats’:
‘Eat too little and you can wreak havoc on your metabolism and endocrine system (hormones) in a way that is often irreversible AND can actually have the opposite effect of what you’re trying to achieve.’
If you’re not sure you are consuming enough of the right foods, the 29-year-old recommends you take a look at your diet and the amount of protein you eat, cut the diet foods and forget about highly processed options.
‘I don’t necessarily think you need to track your macros but having an awareness of the amount of quality protein you’re consuming in a day can be really eye-opening,’ she explained.
Shona then shared a protein guideline from The Examine, which states exactly how much protein every type of person should be eating.
‘More often than not, my clients have found that they aren’t eating ENOUGH!,’ she said.
‘Rather than what much of the “diet culture” suggests, which is “Eat less, move more” – that kind of oversimplification makes me want to scream.’
‘I don’t necessarily think you need to track your macros but having an awareness of the amount of quality protein you’re consuming in a day can be really eye-opening,’ she explained
Previously speaking to FEMAIL, Shona revealed how her career took off.
SHONA VERTUE’S DAY ON A PLATE
* 2-3 litres of water.
* Three meals consisting of a ‘sh*tload of vegetables and some kind of protein (usually eggs)’.
* One protein smoothie ‘using my favourite plant-based protein powder.
* Creme brûlée (‘if my soul needs some nourishment’).
After working in both a desk job and as a yoga teacher, she re-located to London three years ago from Bondi, set up a business and never looked back.
To this day, Shona has 230,000 Instagram followers, a best-selling book and a loyal clientele:
‘My plan is a celebration of the things your body can do,’ Shona told Daily Mail Australia.
‘It’s a fusion of weights or resistance work, yoga and nutrition – and promises to help you to lose fat, become stronger and define your shape.
‘The Vertue Method is the culmination of my experience as a gymnast, yoga teacher and personal trainer,’ Shona added.
‘It’s all about making you become stronger, fitter, leaner and more badass.’
Previously speaking to FEMAIL, Shona (pictured) shared her week of workouts and her day on a plate – which includes thinking of ‘food as fuel’
Shona recommends viewing ‘food as fuel’, and thinking about what is ‘going to best nourish your body, mind and soul for the day ahead of you’:
‘Most of the time, this might come from a massive plate of vegetables, with some protein – however, on other times – when the soul needs some nourishment – you might need a warm pain au chocolat or an Old Fashioned,’ she said.
Shona said we shouldn’t deprive ourselves of things when we need them, because if ‘we don’t let ourselves have those soul nourishing moments, they build up and then end up in the binge and restrict cycle’.
SHONA VERTUE’S WEEK OF WORKOUTS
* Daily meditation before she caffeinates.
* Weight lifting four times a week.
* High intensity cardio twice a week.
* Short sequence of yoga or gymnastics each night before bed.
When it comes to her personal training, Shona favours a dedicated but realistic approach:
‘I wake up, I meditate and then caffeinate,’ she said.
‘I lift weights four times a week and do high intensity cardio twice a week.’
Shona added that she also practises a short sequence of ‘yoga or gymnastics mobility every night to prepare myself for bed’.
Speaking about her famous client, David Beckham, Shona said he was a joy to work with.
‘He’s an athlete so he’s very aware of his body,’ she said, maintaining a degree of discretion on account of his fame.
The 29-year-old was introduced to him in 2015 by fellow Australian PT, James Duigan.
‘He’s super-focused, like all athletes, so he gets in and gets it done,’ she added previously.
Meanwhile, David Beckham said of Shona: ‘Shona changed my perspective on yoga. Working with her made my aches and pains after playing disappear. She is the best.’
To find out more about Shona Vertue, visit her website here. You can also follow her on Instagram here.