Do you feel that you exercise a lot and see little results? Have been going to the gym for months and your body hasn’t changed? If you, too, have come out to ask yourself these questions, this is a sign that you need to change a few things. All the reasons why training doesn’t work – and the solutions
There is nothing more frustrating than being able to pick up the motivation from the floor, finding time to go to the gym, investing in training and then discovering that although your body is tired, nothing really happens. Muscles were not built and the cut did not improve. So, it turns out that there are some things that can affect your results. The good news: There are solutions for everything.
1. Not diverging enough
If running has helped you maintain weight and stamina in the past and you now feel this effect has expired, there’s a reason why. Our bodies need new stimulation in order to get better, from the cardiovascular system to the twin muscles.
The solution: Go through different parts of your training routine and change them once every two months (approximately). From endurance exercises to treadmill speed, any change will improve you and help you stay fit and weight. If you practice weight training, incorporate them in different ways into your exercises. If you want to diversify completely, swimming or spinning lessons will also provide you with new challenges.
2. You have no plan
Want to see results? The key is a pre-arranged program. If you set your schedule before the week starts, it will be easier for you to combine workouts or visits to the gym without blaming the crowded schedule.
The Solution: Arrange your weekly schedule when you have time to do it quietly – on the weekend. In order to organize a successful agenda, you need to invest time and thought to help you determine in advance which days are meant for intense workouts and which days you prefer to rest.
3. Not enough rest
Working out non-stop? This can have a serious effect on your body. If you do not give your body the rest it needs, expect a decrease in performance and results in an increase in injuries.
The Solution: If you are used to exercising a lot – the minimum you owe to yourself and your body is two rest days a week. And if the thought of a rest day sounds crazy and impossible to you, you should spend a few days a week for active recovery, including relaxing workouts like slow-paced yoga or walking.
4. Indulge after workout
What you eat after your workout is important for building muscle – so you should carefully choose what you pull out of the fridge when you return from the gym. Many tend to give themselves “awards” in the form of a cake or burger, claiming “I deserve” and “burned my calories in advance.” But in fact, it’s a bitter mistake, especially if you want to lose weight.
The solution: If you want to pamper yourself after grueling workouts – without compromising muscle building, be creative. For example, a protein shake with some peanut butter and banana, which is both sweet and indulgent and also contains the amount of calories and nutritional values you need after exercising.
5. Not moving enough outside the gym
If your goal is to lose weight and you only exercise twice a week, you need to be patient to see results.
The Solution: You don’t have to be in the gym to exercise your body, you can also incorporate exercise into daily life. Set yourself between 10 and 15 minutes a day for “extra” activity, such as preferring to use the stairs rather than the elevator (and not just once a day) and pay attention to the pace of walking. Any additional activity will not take you long and will help you stay fit.
* The content in this article does not constitute professional opinion, recommendation, substitute for consultation with an expert or obtain medical advice.