There could be a few different reasons why you’re not seeing results from your fitness routine. Just working out is great, but there are other components you should consider for the best results.
There is no better feeling than seeing your body change or the weight drop from the hours of hard work you’ve been putting in. It’s almost euphoric. On the contrary, there is no worse feeling than NOT seeing the results you want from the hours of work you’ve been putting in. Before you give up, let me highlight a few areas you may not have thought would hinder your progress.
Please don’t give up!
Diet
Whatever your goals, whether to build muscle, condition your body, or lose weight, what you eat needs to supplement. You will miss out on results if you’re going all out at the gym but not giving your body fuel.
Do not, I repeat, DO NOT restrict your calories so low that you feel like a zombie. You’ll lack the energy you need to have an effective and efficient workout.
Pro Tip: Find your total maintenance calories through an online calculator (most work just fine). Once you’ve determined that, decrease the total by about 200-250 calories. You will start to lose weight slowly, which is what you want. Once you’ve hit a plateau and are no longer losing weight, decrease another 150-200 calories. This is a much safer way than decreasing 1000 calories (or more) right off the bat.
The same goes for putting on muscle. You will not see the results you want if you’re not eating enough food, especially protein and carbs. Carbs are not the enemy! Your body uses it as fuel for protein synthesis to build muscle tissue.
Sleep
Oh yes, poor sleep can drastically affect your workouts. Sleep deprivation will cause you to have way less energy and focus. Heck, it may even lead to skipping workouts because of your lack of energy.
Take a hot shower or bath before bed. This will help your core temperature drop, giving you a more relaxed sleep. You know the feeling when it’s too hot in your bedroom, and you’re constantly waking up throughout the night? It’s because your body temperature is too warm.
Aim for at least 7-8 hours of sleep. If you can get 9, even better!
Overdoing Your Workouts
Don’t get me wrong, I love hearing when people give it their all! If you find yourself dragging your body around or unable to get up because you’re just drained constantly, perhaps you’re training a little too hard.
Overtraining can result in your body using so much energy without enough to recover. Same with the rest. Don’t forget that allowing your body to recover is a part of the process.
Train hard AND smart. Don’t sabotage yourself.
Keep Track
Keep track of your progress to know what to improve if you see lacking areas. Part of being consistent is monitoring how you’re doing. How are you supposed to improve if you don’t know what you need to improve on?
Create a workout plan that you can stick with. Record how you’re doing after each session and reflect on your weekly progress. Not only does this help create focus points, but it also gives awareness that you’re making progress.
Don't Beat Yourself Up
Hey, you’re putting in the work. You should be proud! Please don’t be too hard on yourself because it’s not a race. Be patient with the progress, don’t skip rest, and keep reflecting on how you’re improving.
I cannot stress how important it is to not psych yourself out. Try meditation, walking outside, reading a book, or any distraction that works for you. Take a mental break if it is hindering you so much.
