Today somebody called me and said, “From last 1 year I am doing gym..but not getting any results...” He had been working out for a year and nothing had changed.
Time and time again, I come across people who stress to me that they are unhappy with the way their workouts are going. They consistently tell me that they are not seeing results.
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If you're not seeing workout results, there are small and easy things you can do to reach your goals. Changing your plan or trainer. If your goal is to change your body composition (not that we're suggesting it should be, but if it is), know that many factors go into losing weight, burning fat, or building muscle. Your genetics can be also. You may be able to bench press 300 pounds or run a 5K in 20 minutes, but that doesn’t mean that you are able to easily get a shredded six-pack.
On a daily basis, people visit my blog Because Heavy Things Won't Lift Themselves, and tell me they're still having trouble attaining their fitness goals. They consistently work out, they follow all the right advice, and they still don't get results. They're frustrated. If this sounds like you, then keep reading for 10 surprising reasons you're not seeing results—
1. Not giving it your all at the gym
You're not even there in spirit. You might show up and execute all sets and reps, but you're doing it without any attempt to improve since your last workout.
2. Proper Nutrition
Eating is half the battle! People can work out five days a week and burn hundreds of calories, but if they are not fueling themselves properly, all that hard work is squandered. The body needs good nutrition to make sure that it is able to support the work being done.
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3. Avoiding Muscle Groups
You choose your favorite muscle groups and then fail to do the ones you don't enjoy doing, usually by procrastinating them into Sunday. And then you say, "Oh well, I'll start fresh on Monday." But on Monday you don't start with the muscle groups you neglected, and work your favorite ones again, resulting in complete lack of stimulation of your weak spots for weeks.
4. Overtraining You are probably thinking that I made up “overtraining.” How can one overtrain? First of all, isn’t the point of training to keep pushing yourself to be better and better until you achieve your best? Well, sure it is. But, rest and recovery are just as important as the actual training session. If you do not give your body the much-needed rest after a long series of intense workouts, then your body will not produce the lean muscle mass you want. It will actually do the opposite by burning off muscle. This is called muscle glycogen depletion. Trust me, you don’t want this to happen. Many times people overtrain themselves to the point of exhaustion or injury.
5. You Don't Have a Plan
Ask yourself this question: What's the purpose of your training?
Every time you hit the gym, you need a plan of attack. A purpose. You can't just wing it, otherwise you'll never improve. And there’s no need to get fancy or follow some advanced training protocol. I’d much rather see people keep it simple and do the "boring stuff"—like squats, deadlifts, chinups, bench presses—with passion and consistency. Get a plan
If you're following a plan, you need to track your results, too. One of my buddies once told me that CrossFit "works" because it's competitive. So why not do that with your own training? Every workout, compete against yourself. Even if you only beat yourself by one rep or one pound, you have evidence that you're improving. Who knows, you might surprise yourself by how much you kick your own ass week to week.
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6. You only work out when you feel like it
You allow yourself to exercise only when you're in the mood for it, but sadly you're not in the mood that often.
Training is not only physical. It is mental. If you are not in a good mental state, then your productivity will suffer and this will directly affect your results!
Remember, results are hard to come by, but they are not impossible. Sometimes we need a little tweak to our routines to make them work. Fitness is different for everyone. What works for one may not work for the other. It is up to you to find what does work for you and run with it. Make fitness your own.
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