Nothing is more frustrating than working your ass off in the gym but not getting the results you want. Week after week you weigh and measure yourself and you see absolutely no changes. You desperately want to know why your fitness routine isn’t working!
Why Your Fitness Routine Isn’t Working
No clear plan.
If you want results from anything you need a plan. You can’t go into the gym, hop on a few pieces of random equipment for a few sets and expect to get results from what you’re doing. You need to figure out what your goals are and then put together a plan that focuses on those specific goals. Make sure when you go into the gym you know exactly what exercises you need to do, how many reps, how many sets and what intensity you need to be working at.
You need to be comfortable with being uncomfortable when it comes to working out. You’re supposed to feel good pain when you’re working out: burning muscles and breathlessness for some of it. You need to move and sweat! Go for the heavy weights that cause momentary muscle failure after 6-10 reps. Set up your cardio training so you push into breathlessness for 20-30 seconds and then recover and repeat. You can do anything for 30 seconds! Just make sure your form is proper and you’re feeling good pain, not bad pain. Good pain is the burning muscles and breathlessness. Bad pain is sharp pains in your joints, dizziness and nausea.
Do you really think you can get the best results if you’re multitasking while you’re doing your workout? When you workout, you need to be in the moment. If you use your phone for music or you have your workout plan on it, put it on airplane mode and disable wifi during your workout. Focus on what you’re doing and shut the rest of the world out! This is your time to focus on you and take a break from whatever else is going on in your life. Focus and get the work done and you’ll leave the gym feeling on top of the world and you’ll get the results you’re working so hard for.
Staying with the familiar.
It’s easy to let yourself do the same workout every time you go to the gym. You’re comfortable with the exercises and you don’t even have to think about it. This does not get results. Have a plan, stick to it for 4-8 weeks and then switch things up. Your body will adapt to anything you throw at it. You need to make regular changes if you want to keep seeing results.
This is not to say that it has to be different each day. You actually need to stick to a certain program for at least a few weeks so your body becomes good at doing the exercises and you’re able to challenge yourself by adding intensity to these familiar exercises. Use the first couple of weeks to let your body really learn the movement patterns and then use the next 2-4 weeks to really concentrate on intensity and purpose.
Not getting any rest.
It’s hard to wrap your brain around this but the actual magic happens when your body is at rest! When you workout you stress your body and cause micro-tears in your muscles. This damage needs to be repaired in order to get stronger. Your body can only repair it completely when you give it time to do so. If you’re continually taxing your body all you’ll do is continue to tear it down until you end up sick or injured.
Have a mix of days where you do some high intensity work, some moderate, some easy and have one day where you take a day off from the gym. Be sure to get enough sleep too. When your body is in deep sleep it release human growth hormone. Human growth hormone helps to burn fat and repair muscles but you need to be in deep sleep before your body is able to release it. Try for 7-9 hours of sleep per night and make sure it’s quality sleep. Keep your bedroom dark and cool and make it a ‘no device zone’. No phone, no tablet, no TV and if you have a lit up alarm clock put a towel over it so the light doesn’t disturb your sleep.
This is a big one and is a topic for another day. You need to eat enough of the right foods if you want results. Diet is about 80% of your success so this needs to be dialed in. More on that later 😉
Focus, Work Hard, Eat, Rest & See Results!
Getting fit is not just about going to the gym. You need to have a plan, you need to be focused, you need enough intensity, you need to change things up and you need to get enough rest. Sounds like a lot but once you start implementing everything it becomes part of your normal routine and the payoff is worth the effort. Not sure what to do? Hire a professional or send me a message and I’ll help you.