Consistency with your workout routine can be a challenge, but when you finally get it done and don’t see any significant changes – it can be even more frustrating.
It turns out that there are many things you might be doing in your daily life Hindering your results in the gym – from not getting enough sleep to not consuming the right amount of protein.
Fortunately, the experts at Fitness Volt—an online resource dedicated to strength sports—reveal six reasons why your workouts aren’t working, along with tips for how to fix the problem.
“For some people, fitness can be overwhelming — from understanding the correct form of exercise to figuring out which ones fit your goals in the first place,” said a spokesperson for Fitness Vault.
Experts reveal six reasons your workouts aren’t working, plus tips on how to solve the problem and achieve the best results (stock photo)
Therefore, it can be very stressful to feel like you have nailed your exercise routine but not see any results after some time.
“Fortunately, the common causes that hinder exercise results aren’t too complex, and it could be something as simple as taking a day off from working out—but it’s important for gym-goers to be aware of keeping them on track.”
From not eating enough before a workout to not taking the time to rest between workouts – here are the 6 reasons why your workouts aren’t working out, and the simple changes you can make to achieve the best results.
Not getting enough sleep
Experts say you shouldn’t underestimate the importance of sleep.
If you don’t sleep enough at night, you will lack the energy for your workouts – and therefore, you will not reach your full potential.
Moreover, muscles release amino acids during exercise which are then converted into protein in the bloodstream while you sleep. Convenience is an import in allowing the process to happen.
Gym pros said you should aim to sleep about seven to nine hours each night if you want to see the best results, even if that means going to bed earlier than usual.
Experts said not getting enough sleep will lead to a lack of energy for your workouts, and slow down the process of converting amino acids into protein (stock image)
Not warming up before exercises
According to experts, another thing gym-goers often overlook is the warm-up, though Being a crucial component of your workout.
Without warming up, you will not be at your maximum potential and will not be fully prepared for the exercises as your muscles will not be activated.
While there’s no warm-up set—it will vary based on your specific workout—Fitness Volt pros said you need to get your blood flowing through a few simple steps, even if it’s just a brisk jog.
They also suggested doing movement routines to help your joints — which are likely to be used more in your workout if you’re doing upper-body training — such as arm and shoulder circles.
If you’re particularly focused on lifting weights, on the other hand, you can warm up by doing the exercise without weight—doing so will help with your strategy, too.
Not eating enough food before exercise
While skipping a meal before a workout may seem practical, especially if you hit the gym early in the morning, gym gurus said it’s essential that you eat beforehand to give your body energy.
Carbohydrates in particular will provide your body with the fuel it needs, so choose foods like whole grain or whole wheat toast with some fruit.
However, they add that you should stick to a small portion size so you don’t feel lethargic during your workout.
The gym gurus said that it is essential that you eat before you work out to give your body energy. They suggested focusing on carbohydrates (stock photo)
Not eating the right amount of protein
Protein is an essential nutrient in your diet, whether you want to build muscle or lose weight – so not eating enough protein can definitely keep your workout routine from producing results.
Protein supports a healthy metabolism, reduces appetite, and helps build muscle by repairing and maintaining muscle tissue.
It is recommended to consume around 1 gram of protein per pound of your body weight for best results, so consider adding foods like chicken, Greek yogurt, cottage cheese, and nuts to your diet – all of which are high in protein.
If you’re struggling to reach your suggested intake, you might also consider a protein shake—which you can take on the go if you have a hectic schedule.
Not pushing yourself hard enough
It can be easy to get comfortable with the same workout routine, but the pros warn that this habit can lead to you losing your grit if you get bored.
They point out that as your body gets used to the exercise, you’ll build strength and flexibility and eventually have the ability to push yourself to the next level — so it’s important to remember to slowly increase your exercise intensity.
For example, over time, you’ll soon find that you’ll be able to run longer on the treadmill or lift heavier weights if you stay consistent with your workout.
Pushing yourself to the next level avoids static and keeps your muscles challenged to continue building strength.
Not letting your body rest
You might assume that the more days you spend in the gym, the better your results, but experts said that if you don’t leave any time to rest, it can actually slow the process down.
Excessive exercise fatigues your body, which affects your performance during exercise and prevents you from building strength.
Not to mention, allowing your body to recover avoids injuries that will only lead to a lack of exercise in the long run.
Three rest days per week is usually the recommended amount – although if you’re participating in particularly intense workouts or are new to working out, you may need to take more depending on how your body responds.