Working hard but not seeing results? This might be why….

Such a common question and it’s something I find myself wondering from time to time. But before you give up and say ‘nothing works for me, I have tried everything!’ You might want to have a look below and see if you can make any adjustments to your routine,

Are you eating enough for your goals 

Some people want to lose weight, some want to put on muscle and some want to increase their strength. Whatever your reason, you need to eat the right proportion sizes and correct frequency, to achieve your goals. For example, building muscle takes larger portions, more frequently, as opposed to weight loss, which may require smaller portions, still quite frequently.  Make sure you are eating enough, specific to your goals.

Is your nutrition on point

Ever heard the saying; ‘its 20% physical and 80% nutrition,’ well its true. You can train like a gladiator in the gym, but if you walk out the door and reward yourself with chips and chocolate, you can kiss that progress goodbye. That doesn’t mean you can’t enjoy all foods, but it does mean you have to change your eating habits if they aren’t working for you. Maybe you are having 4 coffees a day with sugar and a biscuit, or not eating enough fruit and vegetables or indulging in too many carbs. Whatever the reason, you need to be able to be honest with yourself about what you are eating and make some changes,

Are you training enough 

Do you have a relaxed stance towards training? Some days its too hard, it’s too cold or you worked late? When it comes to reaching your goals, consistency is key. You can’t expect changes to occur if you aren’t willing to change your habits. To start with, aim for 3 days a week of light exercise, then work your way up to more intense exercise, 4-5 days a week. I train  Monday – Friday, then have the weekend off to recover.

Are you putting in enough effort 

Unfortunately just showing up isn’t enough… When it comes to training, intensity is key. If you find yourself just going through your routine, not breaking a sweat, keeping the weights or cardio the same as always, your body is not going to change. It needs to be constantly challenged in order to see results . So when your in gym or out training, ask yourself if you can push a bit harder, if the answer is yes, do it!

Are you changing your routine

All to often I hear from people that they have been doing the same routine for months and are not only bored, but not seeing any results. The body has probably gotten used to your routine now. When you started, the body had to make some changes to accommodate for the change in diet or training, but it has since become accustomed to that and has stopped changing. So now you need to change up your routine. Look at what exercises your doing and change up the weights, alter the exercises, increase the intensity, add some tempo training, heavy lifting, change the reps, change the sets, just keep your body guessing.

You don’t do any weight training

I am a massive advocate for weight training. If you read one of my previous posts, Benefits of weight lifting for arthritis you will see I have suffered from arthritis for many years, and weightlifting has been a savour. There are so many benefits to weight training, increased strength, reduce risk of injury, lose fat, improve posture and burn more calories when not training, just to name a few. If your sole focus is cardio, you are missing a vital part of training and cheating yourself out of results.

Are you weekend binger? 

Does Friday come around and your health and fitness goals go out the window? A week filled with gym sessions, nutritional foods and a healthy lifestyle, is quickly replaced by boozy night and deep fried hang over food mornings. Again, everything in moderation. There is nothing wrong with going out and having a drink or two, but if you find yourself constantly binge drinking and eating poorly over the weekend, that will certainly stunt your progress.


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