Giving it your all at the gym, without seeing benefits, is frustrating beyond words. You push yourself into becoming a sweaty mess and still nothing. But don't worry, you aren't alone. Many people find themselves disappointed and frustrated in the exact same ways. There is good news, however! Fixing your routine is easier than you might imagine.
Here are the top 4 things that may be standing between you and the results you desire:
1. Exercise ADD
Consistency is key. Exercise disrupts homeostasis, or the balance your body works to maintain. This stress causes change in the bodily processes like body temperature, oxygen consumption and heart rate. With proper recovery methods in place, your body can work to restore homeostasis and encourage adaptation to the new stresses. Results will not happen if you don't stick to a personalized program that allows you to progress through the exercises week to week. This is why most programs are written for a 4 to 6 week duration! Many people take to 'class hopping' or doing different things from week to week. In doing this, you may see results at first but you will plateau quickly. Find yourself a program that allows for a progression, for a steady and gradual increase in stress that your body can adapt to and therefore provide you with results.
2. Spending too much time in the gym
More isn't always better. Spending more than 75 minutes in the gym (including warm-up) is a waste of your time. After 60-75 minutes, your hormone levels start to lose their ability to help you maximize your efforts. Research shows that testosterone levels peak around 30 minutes but after 45 minutes, they start to come back down and return to baseline. Cortisol, the hormone most commonly related to stress, also spikes during intense exercise. These hormones help us get results but there is a point where they stop being effective. Too much exercise isn't worth it. Going too hard can lead to sleep disturbances, digestive issues and even weight gain! If you workout too hard, and for too long, you will reduce your recovery time which will lead to fewer gains in strength and muscle and less fat burning.
[bctt tweet="4 Reasons Why You Aren't Seeing Results At The Gym"]
3. Your program doesn't make sense for your goals
Different programs are going to be better at getting you to your goals. If your goal is fat loss, just about anything will work but if your goal is muscle building, or strength training, your routine will look different. It is important to have a plan that is not only tailored to your goals, but to you and your lifestyle. If you don't, you may spend a lot of time spinning your wheels. And because your goals may change over time, you need to have a variety of options available to you, besides, variety keeps things interesting! This is where Sweatflix℠
comes in! This streaming service gives you access to over 115 hours of BodyRock workouts that you can do anytime, anywhere. Take your workout with you to the gym, on vacation, or break a sweat right in your own living room! With new content added weekly, you'll never get bored and with our exclusive content and guest hosts, you'll always be able to workout with some the fitness industry's best, and most creative, folks! Time to make your workout program work for you!
4. Recovery and rest mean improvement
What you do outside of the gym is just as important as what you do when you are in it! Believe it or not, no matter how hard you work at the gym, the majority of the results you'll get come when you aren't working out. If you don't allow time for recovery, your body cannot adapt. Start with giving your body proper nutrition by eating whole foods as close to their natural state as possible. Make time for things like meditation, yoga, massage and sleep. Stress can be one of the reasons you aren't getting the results you want. If your body is always 'on,' it cannot recover properly. Being physically and psychologically relaxed is an important factor in reaching your goals.
Remember, be patient and be consistent. If you keep these things in mind, results are sure to follow.
Have you worked your way through one (or all) of these obstacles to success? Share your tips with us!