If you are working out regularly, and trying to make better nutritional choices but still not seeing any improvements in your body, chances are that you are doing something wrong. Some might argue that they have simply hit a “plateau”, but that is just a fancy way of saying that they can’t figure out why progress has stalled.
The first step to start seeing results again is to reset a realistic goal and time frame. Once you know what you want to achieve, only then can you create an exercise and nutrition plan that will lead you to success.
To help isolate your problem, here is a list of 5 of the most common reasons that we have discovered are causes for not achieving results, followed by some key changes that will help get you back on the right track.
1. Not Following a proper program or following the same program for too long:
Ever catch yourself wondering around the gym aimlessly from unoccupied machine to unoccupied machine? If so you are not alone, it is not uncommon to find people walking around a gym without a program card. Or worse yet, performing the exact same routine day in and day out are two habits that will never lead you to results.
In order to maximize your workout efforts, you need to have a customized exercise program created by a fitness professional which takes all factors into consideration and changes progressively over time. The methodology of your program will be dictated by your ultimate goals and then, over time, the program is constantly updated to ensure continuous improvements are met. This will give you the structure you need to maintain focus and give you a sense of purpose at the gym.
2. Not enough workout consistency:
When a new member first joins a gym, their motivation levels are high and they are very enthusiastic about getting fit and healthy. Over time, if they stop being regular at the gym, improvements will cease and motivation will start to drop. Sporadic bouts of exercise are still good for health but will do little progress towards their ultimate goals. The reality is that 66% of all members at a club are irregular in their workout consistency. Here at premier fitness, our quarterly re-assessment allow us to stay in touch with our members to ensure that they remain consistent with their fitness programs.
One of the best ways to stay consistent and get real results is to train with a workout buddy or personal trainer. Having someone to motivate you and keep you accountable will help you stick to the plan, stay on the cardio machines longer, and keep you coming back to the gym on a regular basis.
Plus, with a trainer, you have scheduled appointments each week and a coach who records your body weight, your performance on each exercise, and your progress from workout to workout.
You also get a stronger sense of security when someone is supervising you. You have less inhibitions and more confidence to take on bigger feats of strength with the peace of mind that someone is there to spot you. At the end of the day, exercising with a partner makes the workout experience much more enjoyable and helps you stay on the path to success.
3. Not exercising with enough intensity
If you are making it into the gym at least 2-3 times per week on a regular basis but not seeing any results, then chances are you are not exercising with enough intensity. Exercising regularly is great for your health and prevention of disease but, if you actually want to look in the mirror and see an improvement, intensity is the name of the game.
During your workouts, each exercise must be performed to momentary muscular failure in order to stimulate the muscles and allow for improvements to occur. At Premier Fitness, the IPF (Intelligent Prescriptive Fitness) program is the perfect example of high intensity training.
It teaches you to work with multiple exercise machines one after the other allowing you to stimulate all of the major muscles in the body while incorporating a cardio component. This style of training is your ticket to tighten and tone the muscles while burning fat at the same time.
If you are working out regularly and still not seeing any results then you could be overtraining your body. Exercising is important to stay fit and healthy but if you exercise beyond your body’s ability to repair itself, you are at risk of injury. Typical signs of overtraining are fatigue, general ache in the muscles, decrease in performance, headaches, insomnia, reduced immunity, and a general loss of enthusiasm for exercising all together.
After every good strength training workout, your body and in particular, your central nervous system will need at least 72 hours to fully recover. This will give your body enough time to rest and recuperate allowing for improvements to set in. In turn you will notice an increase in energy, strength, and better muscle tone during your workouts. If you are working out constantly without results, stop what you are doing and take one week off.
Allow your body to recuperate and then rework your exercise program because you should only be resistance training 2-3 times a week maximum. In addition, cardiovascular workouts should only be performed a maximum of 2 times per week on different days.
5. Improper Nutrition:
If you are very regimented with your workouts and following a customized workout program, yet you are still not seeing any physical changes, then your food intake is most likely slowing you down. No matter how hard you train, working out is only half the battle. If you are trying to improve your physique, you need to consume the right quantity and quality of food in order to compliment your workout efforts. This is a complicated, time consuming route which is why so many people fail in this area.
Under perfect conditions, 50% of the total calories that you eat should come from carbohydrates, 30% from protein, and 20% from fats. In essence, your nutrition must match your workout needs if you are ever going to achieve success.
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