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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!

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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.

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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.

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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.

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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.

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Sara Jane Adkins

Blogger at Natural Healthy Living

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Last Updated on July 13, 2020

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

Now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

    Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

    Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

    Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

    Intermediate workout for men

    This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

    This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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      Day 1: Chest, Shoulders and Triceps

      Chest

      Triceps

      Shoulders

      Day 2: Back and Biceps

      Back

      Biceps

      Day 3: Legs

      Quads, Glutes and Hamstrings

      Calves

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      Day 4:  Shoulders, chest, and Triceps

      Chest

      Triceps

      Shoulders

      Note:

      Every second week superset bench press and dumbbell flys.
      Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

      Day 5: Back and Bis

      Back

      Biceps

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      Advanced Workout Routine For Men

      Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

      It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

      Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

        Day 1: Chest & Back

        • Barbell Bench Press – work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Incline Dumbbell Press – 3 sets of 6-8 reps
        • Dips – 3 sets of 6-10 reps
        • Pullups – 3 sets of 5-8 reps
        • Pendlay Rows – 3 sets of 6-10 reps
        • Pulldowns – 3 sets of 6-10 reps

        Day 2: Legs

        • Squats: work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Leg Press – 3 sets of 6-10 reps
        • Stiff-Legged Deadlift – 5 sets of 5 reps
        • Hamstring Curls – 3 sets of 6-8 reps
        • Calf-Raise – 5 sets of 10 reps

        Day 3: Shoulders & Arms

        Day 4: Rest

        It’s your rest day. Rest your muscle to prepare for the next round of training.

        Day 5: Chest, Shoulders, & Triceps

        Day 6: Back & Biceps

        Day 7: Legs

        Final Thoughts

        So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

        Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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        Featured photo credit: pixabay via pixabay.com

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