6 Possible Reasons Your Workouts Aren’t Returning Results

By Kate Harveston

Maybe you’ve been hitting the gym religiously for more than a month, but you haven’t lost a single pound. Or, perhaps you’re trying to train for a half-marathon, but consistently tucker out after five miles. You feel like you’re doing everything right — why don’t you see results?

There are many reasons people fail to reach their athletic goals. However, many of them stem from simple ignorance of proper training techniques. Here are six possible explanations for why you aren’t getting the results you desire, as well as how to switch to more healthful habits.

1. You’re Not Fueling Your Body Right

You can live in the gym, but if you aren’t feeding your body healthy, nutrient-dense foods, you’ll never build those lean, toned muscles you crave. While the majority of Americans consume sufficient calories, many nevertheless struggle with nutritional deficiencies from indulging in processed foods.

To improve your diet, stick to whole foods, the kind found around the periphery of the grocery store. Strive to eat at least five servings of fruits and vegetables daily, and select ones in different vibrant colors to maximize nutrient intake.

Despite the hype, carbs are not the enemy. However, if you’re struggling to lose weight after a regular diet of pizza and chips, temporarily cutting carbohydrates can help you overcome insulin resistance. When adding carbs back in, strive to consume those made with ancient grains like quinoa.

2. You Take a Pass on Resistance Training

Look, I feel you — I love running, and I love yoga. I could live out the rest of my life quite merrily without ever seeing another weight room. But resistance training is a crucial component of overall fitness.

You don’t necessarily need to join a gym. Hand weights sell cheap at most stores, or you can invest in resistance bands, which are great for folks who travel often, since you can toss ’em in any suitcase. You can sign up for a fitness streaming service, or find free resistance training videos on YouTube.

3. You’re Not Amping up Your Intensity

Sure, all you need to stay healthy is 30 minutes of moderate exercise most days of the week. But if you’re trying to improve your physique, you need to go hard or go home.

Moderate exercise, like a leisurely bike ride, means working at only 60% of your maximum capacity. To break through training plateaus, you need to add in more vigorous workouts to get your heart pumping at 70 to 80% of your max. To find your maximum heart rate, subtract your age from 220.

4. You Take the Whole “Rest Day” Thing Too Seriously

Yes, rest days are essential, and you should take one to two days off the heavy lifting, running or biking each week. However, if you’ve fallen into the habit of skipping the gym every time you feel a bit tired or sore, you’ll never reach your training goals.

When you feel like skipping your workout, commit to trying for at least five to 10 minutes. Often once you start working out, you find the energy to go on after that. So the next time you feel like taking a pass on a three-mile run, go for half a mile — chances are, you’ll want to finish more.

5. You’re Not Getting Adequate Rest

If you work out and eat right, but you’re still not seeing results, examine your sleep habits. Poor sleep habits can shatter fitness goals, and prolonged insomnia can increase health risks, such as the odds of heart attack and stroke.

Strive to fall asleep and wake up the same time each day. Keep devices like TVs, cell phones and computers out of the bedroom. See your doctor if sleep deprivation persists for more than a few days.

6. You Don’t Take Enough Time to Stretch

Have you ever heard how pro football players take ballet to improve flexibility and coordination? These top athletes know what they’re doing!

Stretching is a key component of overall fitness, and it helps prevent debilitating injuries. Strive to wake up with mobility stretches, and wind down at night with a bit of yoga. And always take at least five minutes to stretch after every workout.

Taking Your Fitness to New Heights

If you’ve reached a training plateau, it’s likely you haven’t truly hit your max. Examine your lifestyle and habits, and you’ll likely find one area you can improve. Once you correct what’s holding you back, you can elevate your fitness to new heights. You go!

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