In our amazing online fitness group we see posts daily from members who wonder why their workouts aren’t working. They say they have been working out for such and such time and still not seeing results. That can not only be discouraging but can make one think why am I putting myself through this for no or meager results.
There could be several reasons why the number on the scale or measuring tape is not moving.
Doing the same routine
The body is smart and gets used to a new workout routine quickly. If you are going on the elliptical at the same pace and same incline day in and day out you will stop seeing results. If you hit the free weights and are still lifting the same pounds then you will stop seeing results.
Solution: Change up your workout routine every three to four weeks to keep your body guessing. It will work harder and you will start seeing the numbers move again.
Not resting between workouts
Some folks believe going hard means working out every day without a break and that is not the case. The body actually builds and develops during the resting period between workouts. Rest is very necessary.
Solution: If you worked your arms one day, then work an alternate body part the next day (such as legs or back) to give your arms a needed break. Develop a weekly workout plan incorporating rest periods for your muscle groups and you will see your workouts working for you again.
Not drinking enough water
The average adult’s body is 75% water. Need I say more? Water flushes, hydrates and keeps our organs functioning properly. It is essential and if our body is dehydrated you will stop seeing results from your workouts.
Solution: If you are participating in a highly active activity make sure to drink at least 8 oz of water every twenty to thirty minutes so you are replenishing the water lost from sweating and don’t get dehydrated.
Lack of consistency
The body gets toned from a regular exercise routine. If you are constantly “falling off” your workout program then no wonder you aren’t seeing results. It’s the little things that count so doing 5 days of twenty minute workouts is much better than a once every 2 weeks, 3 hour sweat session.
Solution: Schedule your workouts for multiple days a week and keep those appointments to yourself. Consider it your time and make the most of it.
I learned this the hard way – you can’t outrun ice cream or a bad diet. If you are working out like a beast but still feeing your body junk food, fast food, or no fresh food – you are wasting your time in the gym. Just drop the weights right now because you are working against yourself.
Solution: Improve that diet. There’s just no other way to put it. Eat more fresh fruits, vegetables, whole grains, fiber and lean protein to keep your body strong and healthy. It will properly fuel your body for the workouts too so you will see better performance in the gym.
Lack of intensity
If you go in the gym and during your workout your thoughts drift off to chores, what you are going to eat afterwards or watching the television then your intensity level is lacking and you are just going through the motions. Going through the motions will not get you results. Again, waste of your time.
Solution: Focus on the muscle group you are working. Here is where you GO HARD and do as much as you can – no shortcuts. It’s the only way especially if you can’t spend hours in the gym. During the time you are there take it to the hole and go all out. If you are running, focus on your breathing to get the most of the cardio activity. It’s the only way.
Not getting enough sleep
This is a BIG ONE and a factor many people forget about because we Americans tend to get less sleep than before. Our bodies require 6 to 8 solid hours of sleep nightly because during that time our bodies heal, repair and regenerate its cells. If you are not getting proper rest then you compromise your workout performance in the gym and your body is not given the right amount of time it needs to repair itself. Also the later you stay up the more prone you may be to “snack” and accumulate calories your body isn’t actively burning off.
Solution: DVR your show, settle in and turn off the lights to get your proper hours of sleep so you are well rested.
We all are on this fitness journey together and I know it can get frustrating when the numbers on the scale or measuring tape don’t budget but hopefully this post will help you examine other areas that may not be quite up to par so you can make the appropriate adjustments and start seeing the gains you want to see.
What’s your favorite exercise routine?
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