If you want serious results you need to be serious with your healthy food intake and training!
Few tips that will help you get better results at the gym:
1) SQUEEZE your muscle on every rep of every set in every workout! Most of the time the reason you don’t change is because you can’t feel the muscle group your training. Concentrate on exact muscle you are training & make sure you can feel the exercise. I see so many girls chatting & just throwing weights around really fast not even focusing on what they are training. Make your workout efficient!
2) VISUALISE – Your mind is just as important when lifting as your body is.
3) Combine isolated and compound exercises so you can really engage the muscle group you are training. Go to the gym with a plan and make sure you are targeting all the right areas! Also make sure you do enough exercises for all muscle groups!
Doing lat pulldown once a week won’t cut it if you are trying to build your back up!!