How are those New Year resolutions going so far? Most of us resolve to be healthier, in our nutrition and exercise program. But we aren’t experts. And we often need reminders. So, here’s some expert advice, and a subtle reminder of some things you likely already know. The experts enlisted here, primarily, are from Fitness Volt.
When you are putting forth the effort and not seeing results, it’s incredibly frustrating. To help steer you back on the path to optimal results, here are Fitness Volt’s 6 reasons why you aren’t seeing results from your workouts. The do’s and don’ts according to the experts.
See you at the gym (or on the sidewalk or in the woods)!
1. Lack of sleep
The importance of sleep should never be underestimated. Sleep affects every bodily function, from brain activity to the immune system, according to Rise Science. The publication says if you don’t get enough sleep and try to “hit the ground running, you’re running on fumes before your day has even begun.” When you don’t get enough Zs, you don’t have energy for much of anything. Plus, as the Fitness Volt experts point out, “muscles release amino acids that build protein into the bloodstream during sleep which allows them to grow and recover, meaning you can get back to exercising sooner; aim for around 7-9 hours of sleep each night, even if it means going to bed earlier than usual.”
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2. You're not warmed up
Warm-ups and cool-downs are often overlooked. They are consider crucial in your workouts. If you don’t warm up, then you don’t have the fire you need going into a workout. You won’t be fully prepared for the exercise to come and your muscles won’t be activated. Fitness Volt experts suggest you need to get the blood flowing for optimal conditioning. It also helps to prepare your joints. Try jogging in place, jumping jacks, arm circles, stretching and anything to get your heart rate up slightly.
3. No fuel in the tank
There’s barely time to work out, let alone time to eat, right? Well, the professionals say skipping a meal or a nutritional snack before your workout is vital to give your body energy. “Carbohydrates in particular will give your body the fuel it needs, so opt for foods such as whole-grain cereals or whole-wheat toast with some fruit. However, stick to a small portion size so that you don’t feel sluggish for your workout,” as Fitness Volt explains.
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4. Not enough protein
The Fitness Volt experts warn, “protein is an essential nutrient in your diet, whether you wish to build muscle or lose weight. If weight loss is your goal, protein supports a healthy metabolism and reduces your appetite, while it helps to build muscle by helping to repair and maintain muscle tissue. It’s recommended to consume around 1 gram of protein per pound of your body weight for optimal results, so consider adding foods like chicken, Greek yogurt, cottage cheese, and walnuts to your diet which are all high in protein. If you struggle to reach your suggested intake, consider protein shakes which you can even have on the go if you have a hectic schedule.”
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5. Complacency
We all get a little lazy sometimes. It’s easy to get comfortable with the same workout routine. But this bad habit will only hold you back from your workout goals. You lose determination and get bored. Fitness Volt says. “As your body gets used to the workout, you’ll build strength and resilience and will eventually have the ability to push yourself to the next level. For example, you will find that you will soon be able to run for a longer amount of time on the treadmill or will be able to lift heavier weights if you stay consistent with your workout. Pushing yourself to the next level avoids a plateau and keeps your muscles challenged to continue building strength.”
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6. Over exercising
Too much of a good thing is never a good thing. If you don’t leave time in between your workouts it can slow the results process down. And you could even hurt yourself. “Over-exercising leads your body to exhaustion, thus affecting your performance when working out and preventing you from building strength. Not to mention, letting your body recover avoids injuries which would only cause lack of exercise in the long run. Three rest days a week is generally the recommended amount, although if you are partaking in particularly intense exercise or new to working out you may need to take more depending on how your body responds,” according to the Fitness Volt experts.
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