Advertising
Advertising

4 Reasons Why Your Workouts Aren’t Working

4 Reasons Why Your Workouts Aren’t Working

You’ve been working out for months and yet, when you step on a scale—the numbers looking back at you are not the ones you wanted them to be! You look into the mirror but you still don’t see the type of body you have been working tirelessly for. Needless to say, your workout is simply not working out.

In all honesty, this scenario is not something new. It is quite common for some people who spend time at the gym to actually experience this.

While there is no universal or specific solution to this dilemma, the culprit of your problem may be one of the things listed below. Find out which one it may be and see if you can make a slight change to see the major change you’ve been longing for.

1. You’re not working out enough.

Sure, you are working out. But you might only be working out twice a month or as much as once a week!

Advertising

And you wonder why things aren’t changing? Obviously, you are not working out enough. Or maybe you are working out frequently but with the same intensity again and again without ever changing your workout routine.

That’s also not going to work!

To be able to see changes in your body, it needs to be challenged from time to time. Perhaps, you’ve even been working out consistently but not challenging yourself enough to deliver the right results.

If you are new to working out, you may want to work out 3-4 times a week, which is 3-4 hours of physical exercise per week, if you really want to see some evident results. And to avoid getting used to your usual workouts, it is best to change your workout routine as well as its intensity from time to time.

Advertising

2. You’re working out too much.

Quite the opposite of those who don’t work out enough are those who spend way too much time in the gym.

Yes, there is such thing as over-working-out.

If you are the type of person who works out so much that your calendar has no room for rest days—this might be the problem. A common misconception is that if you work out super hard, you’re going to see your expected results quickly. But this may not be the case since working out too hard might just be straining and breaking your muscles instead of actually building them. Adding a power shake to your post-workout routine will help your body recover and get recharged for your next session. There are also many proven vitamins and supplements that you can look into that are sure to accelerate muscle renewal. Never forget to rest because resting also means gaining the strength you need in order to survive the rest of your routines.

3. Your workout routine is wrong.

The idea of “working out” may already be enough for you. But in reality, there are certain routines that have a lot more of an impact than others. This is an important aspect to consider if you really want to see results.

Advertising

Understandably, your workout routine should be in accordance with the results you want to achieve. If you’re lifting, make sure you’re lifting the right weights.

Want to bulk up? Add more weight.

This may require you to talk to a workout routine expert to find out which exercises are best for you. It is also important to change up your routine from time to time.  There are a lot of fun and unique ways to switch up your workout routine. Drop the weights and get moving with a Zumba class or try indoor biking, the options to break a sweat in the gym are plentiful.

4. Your diet is wrong.

People can work out for days and still not see changes if they are eating the wrong foods. If you are trying to lose weight, working out will never be enough. A change in your diet must be done—that is, eating more natural and whole foods while avoiding the junk. Fruits, vegetables, healthy fats and increasing protein intake will definitely aid your workout. You should also avoid overeating. More so, you should not be rewarding yourself with a heavy meal after every workout.

Advertising

It’s also best if you divide your food into smaller portions throughout the day. That being said, snacking will help you avoid overeating during meals.

Don’t worry if you aren’t seeing major changes yet—it’s never too late. You can always adjust your routines and diet in order to see what’s best for your body. Remember, getting fit is not something you can just do in a snap of a finger, it takes a lot of planning, scheduling and dieting. And if you do some tweaking in the things mentioned above, your workout will, most likely, finally work for you.

More by this author

Sara Jane Adkins

Blogger at Natural Healthy Living

5 Super Unconventional Health Choices That Will Help You Get Results Food and Juice Trends to Watch Out For in 2017 5 Unique Gift Ideas that will Impress Your Loved Ones 4 Reasons Why Your Workouts Aren’t Working 7 Unique Ways to Be More Productive in 2017

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

Advertising

When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

Advertising

Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

Advertising

How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

Advertising

Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

Read Next