Getting consistent with your workout routine can be challenging, but finally getting the hang of it and not seeing any significant changes can be even more frustrating.
As it turns out, there are many things you do in your daily life that can hinder your results in the gym – from not getting enough sleep to not consuming the right amount of protein.
Fortunately, there are a number of experts involved Fitness Volt — a comprehensive online resource dedicated to strength sports — have revealed six reasons why your exercises may be failing, as well as tips on how to fix the problem.
“For some people, fitness can be overwhelming — from understanding proper form for exercises to learning which ones fit your goals in the first place,” said a spokesperson for Fitness Volt.
Fitness Volt experts have revealed six reasons why your exercises may be failing, as well as tips on how to fix the problem and get the best results (stock image)
“So it can be quite stressful to feel like you’ve been following your exercise routine, but you’re not seeing results after quite some time.”
“Fortunately, the most common reasons hindering exercise results aren’t that complicated, and it could be something as simple as having a day off from working out — but it’s important that gym-goers are aware that they’re staying on track.”
From not eating enough before working out to not spending enough time resting between exercises, here are the six reasons why your workouts may not be working and the simple changes you can make to get the best results.
Not getting enough sleep
The experts at Fitness Volt said you should never underestimate the importance of sleep.
If you don’t get enough sleep at night, they explained that you won’t have energy for your workouts – and therefore you won’t reach your full potential.
In addition, muscles release amino acids during exercise, which are then converted into proteins in the bloodstream during sleep. Resting is importing into allowing the process to take place.
Fitness Volt’s gym pros said you should aim for about seven to nine hours of sleep a night if you want to see the best results, even if that means going to bed earlier than usual.
The experts at Fitness Volt said that if you don’t get enough sleep, you run out of energy for your workouts and slow down the process of converting amino acids into protein (stock image)
Do not warm up before workouts
According to the experts at Fitness Volt, another thing often overlooked by gym-goers is the warm-up process, despite the fact that be a crucial part of training.
Without a warm-up, you will not be at your maximum capacity and you will not be fully prepared for exercises because your muscles will not be activated.
While there’s no set warm-up — it will vary depending on your specific workout — the Fitness Volt pros said you should get your blood flowing through your body through a few simple steps, even if it’s just a quick jog.
They also suggested doing a mobility routine to help your joints — which are likely to be used the most during your workout if you’re training the upper body — such as arm and shoulder circles.
If, on the other hand, you’re focusing specifically on weightlifting, you can warm up by doing the exercise without weight – and this will also help with your form.
Not eating enough before exercise
While skipping a meal before a workout may sound practical, especially if you hit the gym early in the morning, Fitness Volt’s gym gurus said it’s vital that you eat beforehand to energize your body.
Carbohydrates, in particular, provide your body with the fuel it needs, so opt for foods like whole-grain cereal or whole-grain toast with some fruit.
However, they added that you should stick to a small portion size so that you don’t feel sluggish during your workout.
Fitness Volt’s gym gurus said it’s vital that you eat before exercising to energize your body. They suggested focusing on carbs (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 make your gym routine fail to deliver results.
Protein supports a healthy metabolism and curbs your appetite, and it also helps build muscle by repairing and maintaining muscle tissue.
It’s recommended to consume about one gram of protein per pound of body weight for optimal results, so consider adding foods like chicken, Greek yogurt, cottage cheese, and walnuts to your diet — all high in protein.
If you’re struggling to meet your recommended intake, you might also want to consider protein shakes — which you can even take 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 pros at Fitness Volt warned that this habit can cause you to lose your resolve when you’re bored.
They pointed out that as your body gets used to an exercise, you’ll build strength and resilience and 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 on the treadmill for longer periods of time or lift heavier weights if you continue to train consistently.
Pushing yourself to the next level will help you avoid a plateau and keep your muscles challenged to keep building strength.
Don’t let your body rest
You might assume that the more days you spend in the gym, the better your results will be, but the experts at Fitness Volt said that not making time to rest can actually slow down the process.
Excessive exercise leads to exhaustion of your body, affecting your performance during exercise and preventing you from building strength.
Not to mention, by allowing your body to recover, you prevent injuries, which would only cause lack of exercise in the long run.
Three rest days per week is generally the recommended amount – although if you’re exercising particularly intensely or are new to working out, you may need to take more depending on how your body responds.