Becoming consistent with your workout routine can be a challenge, but when you’ve finally got it down and you’re not seeing any significant changes – that can be even more frustrating.
It turns out, there are many things that you do in your day-to-day life that may hinder your results at the gym – from not getting enough sleep to not consuming the right amount of protein.
Thankfully, experts at Volt Fitness – an online resource dedicated to Strength Sports – have revealed six reasons why your exercises may not be succeeding, as well as tips on how you can fix the problem.
‘For some people, fitness can be overwhelming – from understanding the correct form for exercises to learning which ones fit your goals in the first place,’ a spokesperson from Fitness Volt said.
Experts have revealed six reasons why your exercises may not be succeeding, as well as tips on how you can fix the problem and yield the best results (stock image)
‘So, it can be quite stressful to feel like you’ve nailed your workout routine but you aren’t seeing any results after quite some time.
‘Fortunately, the common reasons which hinder workout results aren’t anything too complicated, and it might be something as simple as having a day off from exercising – but it’s important that gym-goers are aware to keep them on the right track.’
From not not eating enough before working out to not spending the right amount of time resting between exercises – here are the six reasons why your workouts may not be working, and the simple changes you can make to yield the best results.
Not getting enough sleep
The experts say you should never underestimate the importance of sleep.
If you’re not getting enough shut eye at night, you’ll lack energy for your workouts – and therefore, you won’t reach your full potential.
On top of this, muscles release amino acids during exercise that then get converted to protein in the bloodstream during sleep. Resting is importing in allowing the process to take place.
The gym pros said you should aim for around seven to nine hours of sleep each night if you want to see the best results, even if it means going to bed earlier than usual.
The experts said not getting enough sleep will result in a lack of energy for your workouts, and slowdown the process of converting amino acids into protein (stock image)
Not warming up before workouts
According to the experts, another thing often overlooked by gym-goers is the warm-up process, despite it being a crucial element of a workout.
Without warming up, you won’t have your maximum capabilities and you won’t be fully prepared for exercises as your muscles won’t be activated.
While there’s no set warm-up – it will vary depending on your specific workout – the Fitness Volt pros said you need to get your blood flowing into your body by some simple steps, even if its just a quick jog.
They also suggested performing a mobility routine to help with your joints – which will likely be most used in your workout if you are training upper body – such as arm and shoulder circles.
If you’re specifically focusing on weightlifting, on the other hand, you can warm up by practicing the exercise with no weight – doing so will help with your form too.
Not eating enough before exercise
While skipping a meal before a workout may sound practical, especially if you’re hitting the gym early in the morning, the gym gurus said it’s vital that you eat beforehand to give your body energy.
Carbohydrates in particular will provide your body with the fuel it needs, so opt for foods such as whole-grain cereals or whole-wheat toast with some fruit.
However, they added that you should stick to a small portion size so that you don’t feel sluggish during the workout.
The gym gurus said it’s vital that you eat before working out to give your body energy. They suggested focusing on carbohydrates (stock image)
Not consuming the right amount of protein
Protein is an essential nutrient in your diet, whether you wish to build muscle or lose weight – so not consuming enough can definitely prevent your gym routine from yielding results.
Protein supports a healthy metabolism and reduces your appetite, and it also helps to build muscle by repairing and maintain muscle tissue.
It’s recommended to consume around one gram of protein per pound of your body weight for optimal results, so consider adding foods like chicken, Greek yogurt, cottage cheese, and walnuts to your diet – which are all high in protein.
If you struggle to reach your suggested intake, you can also consider protein shakes – which you can have on the go if you have a hectic schedule.
Not pushing yourself hard enough
It may be easy to get comfortable with the same workout routine, but the professionals warned that this habit can lead to you losing your determination if you get bored.
They pointed out that, as your body gets used to an exercise, you’ll build strength and resilience and will eventually have the ability to push yourself to the next level – so it’s important to remember to slowly increase the intensity of your workout.
For example, over time, you will find that you will soon be able to run for a longer amount of time on the treadmill or lift heavier weights if you stay consistent with your workout.
Pushing yourself to the next level avoids a plateau and keeps your muscles challenged to continue building strength.
Not letting your body rest
You may assume that the more days you spend in the gym, the better your results will be, but the experts said that if you’re not leaving any time to rest, this can actually slow the process down.
Over-exercising leads your body to exhaustion, affecting your performance when working out and preventing you from building strength.
Not to mention, letting your body recover avoids injuries, which would only cause lack of exercise in the long run.
Three rest days a week is generally the recommended amount – although if you are partaking in particularly intense exercise or new to working out, you may need to take more depending on how your body responds.