Do you go to the gym to exercise, or to train?

It’s a question that sounds simple, but the answer can reveal a lot about your approach to fitness, and the results you’re likely to achieve.

I’ve seen it countless times, and even been guilty of it myself; there’s a huge difference between showing up and actually putting in the work.

Exercise, in many cases, becomes just showing up, socializing with friends, listening to some music, scrolling on your phone, or just rewarding yourself with a treat after you’ve had a “workout”. While all of those things are well and good, that doesn’t always translate to visible progress.

It’s more about “going through the motions”.

Training, on the other hand, is something entirely different.

Training is where you have a specific goal in mind, a particular muscle group that you are working towards and a set amount of calories that you burn and actually tracking results from it.

This means you’re being conscious with what you put in, and what you do. Then, you follow this specific routine every single day, or as often as possible, whether you actually feel like it or not.

Showing Up Isn’t Enough — You Need a Plan

Far too many people simply “show up” to the gym, without any real plan, any clear goals, or any sense of purpose. They might do a few random exercises, chat with their friends, and then leave feeling like they’ve done something good for themselves.

And it is great to be there! But it’s not going to get you the results you’re actually hoping for.

There’s a big difference between just going through the motions, and actually making real, tangible progress, so you should make the change for the better.

The Elements of Purposeful Training: Ditch The “Exercise”, And Train

If you want to truly transform your body and achieve your fitness goals, you need to shift your mindset from “exercise” to “training.” This means:

• Having a Specific Goal: You need to define what you want to achieve. Do you want to build muscle, lose fat, improve your endurance, or all of the above? A goal without a plan is just a wish. It is important to understand, that every workout should have a clear, measurable objective.
• Targeting Specific Muscle Groups: Focus on working specific muscle groups during each workout. This will help you to build a balanced, and proportional physique, and ensure that you are making consistent progress.
• Tracking Calories and Macros: If your goal is fat loss, you need to be tracking your calorie intake. Make sure you’re burning a specific amount of calories that allows you to have a successful cut, and burn off the fat.
• Progressive Overload: If your goal is to build muscle, you need to be progressively overloading your muscles, by constantly increasing the weight or resistance. This will help to stimulate muscle growth, and prevent plateaus.
• Being Consistent: Consistency is the most important factor of all. You need to be showing up to the gym regularly and following your training plan, even when you don’t feel like it.

“It’s Not About What You Do; It’s About How You Do It”: The Power of Intent

You can go through the motions of exercise, and perform all the right exercises, but if you’re not truly engaged and focused, you won’t see the results you’re hoping for. You need to bring intention to each workout, and to truly focus on what you’re trying to achieve.

• Leave Your Phone In Your Pocket: The gym is not a social club, and you’re there to train. Not to socialize or scroll endlessly through social media, so keep your phone away and focus on your workout.
• Focus On Form: You need to ensure that you are using the correct form, and that you are fully engaging the target muscle group. This will help to prevent injuries, and maximize your results. It also demonstrates respect for the exercise that you are doing.
• Push Yourself to Your Limits: Don’t just go through the motions. Challenge yourself to lift heavier weights, push out more reps, or run faster than you did before and always write down your personal highest to progressively overload.
• Visualize Success: Take a moment before each set to visualize yourself completing the exercise with perfect form, and with maximum effort.
• Stay Present: Get out of your head, stop comparing yourself to others, and focus on the exercise that you are performing at that moment.

Demand Results: Hold Yourself Accountable

If you’re putting in the work, you should be seeing results. If you’re not, it’s time to re-evaluate your approach.

• Track Your Progress: Keep a detailed log of your workouts, including the exercises you performed, the weight you lifted, and the number of reps you completed.
• Measure Your Body Composition: Track your weight, body fat percentage, and muscle mass — I personally do a DEXA scan every 3 months. Take progress pictures to visually monitor your transformation.
• Seek Feedback: Consult with a qualified personal trainer, or experienced gym buddy, to get feedback on your form and technique.
• Adjust Your Plan: If you’re not seeing results, don’t be afraid to adjust your training plan, your diet, or your lifestyle.

Transform Your Fitness From a Chore Into a Mission.

The difference between “exercise” and “training” is the difference between going through the motions and achieving real progress. Commit to training with purpose, measure your progress, demand results, and you’ll transform your fitness from a chore into a mission. You will soon reach the fitness that you always wanted.

If you liked this article and want more tips and guidance on your fitness journey, visit www.drshalinpatel.com and follow me on Instagram @drshalinpatel for more insights and motivation!