Hierarchy of Results
When it comes to achieving your fitness goals, there’s a clear hierarchy of success that can help you understand where to focus your efforts. Let’s break it down:
1. Genetics – The Foundation (Out of Your Control)
Some aspects, like how your body responds to training, are determined by genetics. But don’t let this discourage you—your effort and strategy are what make the biggest difference!
2. Effort & Consistency – The Game Changers
Even the most excellent program won’t deliver results unless you show up consistently and put in the effort. Progress is built on discipline, not perfection.
3. Strategies & Implementation – Are You Following Evidence-Based Practices?
Your plan needs to be individualized and grounded in science. This includes your training protocols, nutrition strategy, and recovery plan.
4. Lifestyle & Behaviors – Is Your Lifestyle Aligned With Your Goals?
Ask yourself:
Are you getting enough quality sleep?
Are you managing stress effectively?
Is your daily routine supportive of your goals?
5. Time – Patience Pays Off
Building a highly competitive or mature physique takes years, not weeks. Trust the process, and focus on small, consistent wins.
6. The 1% Extras – Supplements, etc.
Supplements are the icing on the cake, not the foundation. Without addressing the fundamentals, they won’t make a noticeable impact.
Is Your Effort Reflecting in Your Results?
If you feel like your hard work in the gym isn’t matching your progress, it might be time to cross-check your protocols:
Energy balance: Are you consuming the right number of calories for your goals?
Protein intake: Are you hitting your daily target?
Training quality: Are you pushing yourself effectively?
Food tracking: Precision matters—track raw weight, accurate entries, and gram measurements.
Learning to track properly takes practice, but if you’re short on time or need extra help, consider trying Papa Macros. They offer tasty, goal-specific meal plans (lean or bulk options), saving you time and effort. Use code 'fitnnourish' at checkout for a discount.
https://www.papamacros.com.au/product-category/meals/
Energy In vs. Energy Out – The Ultimate Rule
At the end of the day, it all comes back to managing your energy balance. That’s why I coach with a flexible dieting approach—you can enjoy your food, live your life, and still achieve your goals.