Getting consistent with your workout routine can be a challenge, but when you finally do it and don’t see any significant changes, it can be even more frustrating.
It turns out there are many things you do in your day-to-day life that can hurt your results in the gym – from not getting enough sleep to not getting enough protein.
Luckily, a panel of experts from Fitness Volt – a comprehensive online resource for strength sports – have uncovered six reasons why your exercises may not be successful, along with tips on how to fix the problem.
“For some people, fitness can be overwhelming – from understanding the proper form for exercise to learning which ones even fit your goals,” said a spokesperson for Fitness Volt.
Fitness Volt experts have revealed six reasons why your exercises may not be successful, along with tips on how to fix it and get the best results (stock image)
“So it can be quite stressful to feel like you’ve perfected your exercise routine but you don’t see results after a while.
“Fortunately, the most common reasons hindering exercise results aren’t overly complicated, and it could be as simple as taking a day off from exercise — but it’s important for gym-goers to be aware that they’re staying on track.”
From eating too little before a workout to not getting enough rest between exercises, here are the six reasons your workout might not be working and the simple changes you can make to get the best results.
Not getting enough sleep
Fitness Volt experts said never underestimate the importance of sleep.
If you don’t close your eyes enough at night, they explained that you don’t have the energy to exercise – and therefore you’re not reaching your full potential.
In addition, muscles release amino acids during exercise, which are then converted into protein in the bloodstream during sleep. Rest is important to allow the process to take place.
The fitness pros at Fitness Volt said you should aim for about 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.
Fitness Volt experts said that not getting enough sleep leads to a lack of energy for your workouts and slows down the process of converting amino acids into protein (stock image)
No pre-workout warm-up
According to the experts at Fitness Volt, the warm-up process is often overlooked by gym-goers, despite being a crucial element of a workout.
Without a warm-up, you won’t be at your peak performance and you won’t be fully prepared for exercise because your muscles won’t activate.
While there’s no set warm-up — it will vary based on your specific workout — the Fitness Volt pros said you need to get your blood pumping in your body through a few simple steps, even if it’s just a quick jog.
They also suggested doing a mobility routine to support your joints — which are probably used most often in your workout when you’re working the upper body — like arm and shoulder circles.
On the other hand, if you’re focusing specifically on weightlifting, you can warm up by doing the exercise without weight—and it will help your form, too.
Not eating enough before exercise
While skipping a pre-workout meal might sound practical, especially if you hit the gym early in the morning, Fitness Volt’s gym guru said it’s important to eat beforehand to fuel your body.
Carbohydrates, in particular, provide your body with the fuel it needs, so opt for foods like whole grain muesli or whole grain toast with some fruit.
However, they added that you should stick to a small portion size so you don’t feel sluggish during your workout.
Fitness Volt’s fitness guru has said that it’s important to eat before you work out to fuel your body. They suggested focusing on carbohydrates (stock image)
Not consuming the right amount of protein
The experts at Fitness Volt pointed out that protein is an essential nutrient in your diet, whether you’re looking to build muscle or lose weight – so not consuming enough can definitely stop your fitness routine from getting results brings.
Protein supports a healthy metabolism and reduces your appetite, and it also helps build muscle by repairing and maintaining muscle tissue.
It is recommended to consume about one gram of protein per pound of body weight for best results. So, consider adding foods like chicken, Greek yogurt, cottage cheese, and walnuts to your diet — all of which are high in protein.
If you’re struggling to hit your recommended amount, you might also consider protein shakes – which you can even take on the go if you’re on a hectic schedule.
Not trying hard enough
It might be easy to get used to the same workout routine, but the pros at Fitness Volt warned that this habit can cause you to lose your resolve if you get bored.
They pointed out that as your body adjusts to an exercise, you’ll build strength and resilience, and eventually have the ability to take yourself to the next level – so it’s important to remember to slow the intensity of your workout to increase.
For example, over time you’ll find that you can run longer on the treadmill or lift heavier weights if you continue to exercise consistently.
Pushing yourself to the next level avoids a plateau and keeps your muscles challenged to continue building strength.
Don’t let your body rest
You can expect that the more days you spend in the gym, the better your results, but the experts at Fitness Volt said that not allowing time to rest can actually slow down the process.
Excessive exercise leads to fatigue in your body, which affects your performance during exercise and prevents you from building strength.
Not to mention that resting the body avoids injuries that, over time, would only lead to sedentary lifestyles.
Three rest days per week is generally the recommended amount. However, if you exercise particularly hard or are new to exercise, you may need to take more depending on how your body responds.