You work out in your home at the gym for an hour a day five days a week, and you’re still not seeing results. It’s been months and your clothes fit the same, and the needle on the scale hasn’t budged. What gives? Unfortunately, just because you go through the motions of working out doesn’t always mean you’ll get the results you’re looking for. Sometimes you need to make changes. Here are five reasons why you’re workout isn’t working and how to correct them.
You’re Neglecting Nutrition
If anything, nutrition is more important than exercise for controlling weight, and if you’re trying to get more defined, you won’t get far if you’re eating a low protein diet or restricting calories too much. Some people eat more after a workout, thinking that they’ve burned enough calories to justify a splurge. Unfortunately, most people believe they burned more calories than they actually did.
Exercise machines often overestimate calorie burn, and it takes a lot of exercise to compensate for a few caloric indiscretions. Calculate the number of calories you need, and record your calorie intake in a food diary for a few weeks to see whether you’re on target. Be sure to include every bite that goes into your mouth. Little nibbles here and there add up.
Your Workout Isn’t Intense Enough
Walking or jogging at a comfortable pace on the treadmill burns calories, but the calorie burn stops once you step off. By adding intervals of more intense exercise through high-intensity interval training, you’ll boost levels of fat-burning hormones that’ll increase your metabolism for hours after you finish. Try shocking your body with workouts like AfterBurn, Athletic Training or HiiT to rev up your metabolism. That additional calorie burn adds up, and you’ll boost your fitness level more if you step out of your comfort zone. Don’t be afraid to work harder if you’re not getting the results you want.
You’re Too Cardio Heavy
Cardio burns calories, but it won’t improve your body composition. Even if you lose weight, some of the weight could be lean body mass unless you’re doing resistance training. Resistance training increases the amount of metabolically active tissue you carry on your frame and that translates into more calories burned when you’re at rest. Balance out the cardio with strength training, and don’t be afraid to lift heavy. My STS program is the most comprehensive strength training system available and will help develop strong lean muscles. You won’t get bulky, just tight and defined.
You’re Too Much of a Creature of Habit
Some people adopt an exercise routine and never change it. But your body eventually adapts to whatever stress you throw at it and you’ll stop seeing changes. The key is to vary your workouts. Modify your exercise routine every three to four weeks to break through a plateau. Try a workout that your body isn’t accustomed to if you’re not seeing changes like my STS 90 day program that features a different workout every day. If you do your own strength training program make sure to add more compound movements that use multiple muscle groups or do some supersets. Try circuit training where you minimize the rest period between sets, or put the weights aside, and do a calorie-burning workout using bodyweight exercises.
I have over 180 workouts that offer a variety of ways for you to challenge your body in different ways. My new Low Impact series features everything from Yoga to high-intensity interval training… to barre …to spinning …to step…to circuit workouts. The change can be psychologically motivating too. It’s fun to challenge your body in a different way.
You’re Not Focused Enough on Your Workout
Have you ever noticed how many people walk around the gym and socialize rather than exercise? Changes to your body don’t come by osmosis. Simply being at the gym won’t transform your physique. Put on blinders when you start your workout and don’t take them off until you’re finished. If you work out at home, let everyone in the house know you’re “working.” Chances are they’ll be impressed by your focus and dedication.
The Bottom Line?
Not seeing results can be discouraging. Reassess your routine, and make changes when necessary. Then reap the rewards.
Related Articles By Cathe:
Mindful Fitness: The Importance of Focus
Can You Build More Muscle by Sharpening Your Focus?
Getting Fit: Why Mindset Matters
3 Keys to Fitness Success: Intensity, Focus, and Consistency
