With so much information out there today, it can be very difficult to find a legitimate workout program that suits you best (not to mention one that you'll actually stick to). It's easy to find contradicting information and sometimes it seems that the more you read, the more confused you become!
Today we'll clear up some of the confusion and go over 10 reasons why you're not getting results from your workout. In these 10 reasons you will also find tips to help you succeed in achieving your goals.
1. Your Program is Too Advanced
This is especially true for beginners. If you are just starting out or have been inactive for a while, it's best to start slow and not jump into one of these programs that is guaranteed to get you results super fast. Chances are this type of program requires base conditioning and is more for the person who is looking for that breakthrough in their plateau.
Many people are inconsistent in a number of ways. Whether inconsistency refers to missing workouts during the week or jumping from program to program, this can be a huge blow to your overall success. When starting a routine, be realistic of the number of days a week you will be able to work out. If a program is not what you thought it was, rather than completely recycle it make some adjustments and find a way to make it work.
3. Stay in Your Range and Be Realistic
Something people see often is others attempting to lift a tremendous amount of weight when realistically they are no where near ready to try it. If you are into lifting weights, stay in your range and do not make huge jumps in weight increments. Do not increase the weight unless you can preform the reps with great form and control. No bouncing and throwing your whole body into the lift, this is the easiest way to get hurt!
4. Lack of Progression
Has your routine changed much since you've started it? It is important to always make adjustments in your routine by either adding weight, reps, or progressing your exercise. Here is a basic example of a progression: Once you have mastered the push up, try putting your feet on a bench while leaving your hands on the ground and doing a push up from there. Your exercise has now progressed because you are changing the angle at which the muscles are being worked, as well as the degree of difficulty.
5. Your Routine is Not Specific to Your Goal
This one is pretty common among athletes. If your goal is to become faster, your best bet would be to practice sprinting (focusing on form and quality). If your goal is to get bigger biceps, make sure to incorporate a number of exercises that target your biceps both as the primary and secondary muscle. Be careful though not to to neglect other areas. Muscle imbalances are very common as a result of focusing too much on only one area.
6. Resting During Exercise
Rest is important during exercise but it is dependent on your goal. If your goal is to lose fat, your rest periods should remain minimal. If you are looking for maximal muscle strength, your rest periods should be a little longer. Too much or too little rest can greatly hinder your results.
7. Giving Up Too Easy
Your workout should be challenging and if you want to see results you must work hard. Don't give up on a set when you know you can squeeze out a few more reps. I tell my clients to try and give me five more. By asking for 5 more I will get either 1,2,3,4 or 5 more reps than they were originally going to do.
The same can be said for an entire workout program. Don't give up just because you aren't seeing results right away, it takes time to build muscle and lose fat. If something guarantees results in a minimal amount of time with a minimal amount of effort, it is a scam! All results require hard work.
8. Not Enough Sleep
One of the most important keys to seeing results is making sure that you are getting enough sleep. When you are asleep the body restores and rebuilds itself. A lack of sleep can greatly hinder the body from performing its normal functions.
9. Poor Nutrition
Nutrition is truly key when it comes to achieving results. You can have the best workout in the history of exercise but if you follow it up with consistently bad nutritional choices, you will yield minimal results. There is a common phrase that says abs are built in the kitchen. This is true. We all have what it takes to have build "6 pack abs" but if yours are covered in fat they will remain invisible.
10. Just Going Through the Motions and You Don't Know Why
This relates more to education than anything. You should know why you are doing the exercises that you are doing. It is very important to educate yourself on nutrition and exercise. Yes there is a lot of false information out there, but if you can learn the basics this will truly help you on your way to achieving your fitness and exercise goals. Don't just do something because so-and-so told you it's good, or because some infomercial guarantees results. Do something because you understand the process and how it will give you results.
Understand that living a healthier lifestyle requires time and dedication. Just because you find a "good" program online doesn't mean that it'll work for you. Most programs are not one sized fits all. If you are having trouble creating and sticking to a program, seek professional advice from a Certified Personal Trainer or Exercise Specialist. Make sure that the trainer is qualified and has your best interest in mind! Good luck and stay healthy!