8. Checklist for your progress at the gym- EAT/REST

The gym won't take care of how you look on it's own- you have to eat correctly, all day, for at least 6 days a week, 7 if you are the type to store fat easily or are naturally very skinny and trying to build muscle.
There is simply no way around it; it constantly amazes me how many people cheat on their diet (often more than once a week) and wonder why the can't shift stubborn fat!
And if you're trying to build up are you really getting all the protein and calories you need? Very few people can grow muscle with a poor diet.
I coupled this with rest for a reason; food and rest will repair your body from all the hard work you are doing and believe me if you are working out hard enough to create changes then you will need plenty of rest- this includes sleep- go for 8 hours a night if you can.
Most of the success in a physical transformation takes place away from the gym, so don't let down all your hard work!