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7 Ways You’re Holding Your Progress Back in the Gym

7 Ways You’re Holding Your Progress Back in the Gym

Not seeing the results that you had hoped for from your workout program? Many people often find themselves frustrated when things aren’t quite going as they had planned. What gives?

How come you aren’t moving forward as you had wanted and what can you do right now to change your path so that you can?

This is a common question, but if you are going to see the results that you’re after, you must find the answer. Let’s look at the top 7 ways that you might be holding your progress back.

1. You Aren’t Being Consistent

First, if you want to see results, you must be consistent. This means getting into the gym, on time, day after day and never missing a beat.

If you often do a session, then skip a session, then do a session, and so on, how do you ever expect to see the results you were after?

You won’t—make sure you are making a regular date with your gym as you had scheduled.

2. You Aren’t Using Compound Exercises

Next, another big reason why some people fail to see the progress they were after is that they are focusing primarily on isolation exercises.

If you hit the gym and perform 10 different sets of bicep curls, you are wasting your time.

Focusing on compound movements that will work multiple muscle groups at once is a must. These are the ones that will yield maximum results and the ones that will help take your progress up a notch.

You can add in a few isolation exercises at the end of the session, but they should be more of an afterthought than anything.

3. You Aren’t Monitoring Your Rest Periods

Next, not monitoring your rest periods can often drag into the 2–3 minute mark. This could be the reason you aren’t seeing the progress you had hoped for.

Remember that shorter rest periods are going to help to create a metabolic response in the body and in addition, they’ll also ensure that you are keeping the fatigue level of the workout higher.

This teaches your body to train through fatigue so when you come back next workout, you’ll be more prepared to handle it.

Never cut your rest periods so short that you are using poor form, but at the same rate, don’t let them drag on and on either, or you will not see the results you had hoped for.

4. You Aren’t Lifting Heavy Weights

The next vital mistake that’s often made, especially by females with their workout program, is not lifting a heavy enough weight. Remember, you must challenge yourself!

If you are lifting only 5-10 pounds, you can do more than this—almost everyone can.

Most women underestimate their strength level and if they would just push a bit harder, they would see far better results. Instead, they let their worries about getting bulky stop them.

Always remember that it takes eating a lot of food, lifting heavy weights for years, and abnormally high testosterone levels to get big muscles.

99% of all women won’t build muscle quickly or easily. Pushing yourself will just help to get you stronger, leaner, and tighter—all things that you want.

For men, the opposite problem can occur at times and it is attempting to lift too heavy of a weight and as a result, get injured. Know your limits. It should be challenging, but it should be something that you actually can do. Don’t try and show off by lifting outside of your capabilities.

5. You Aren’t Eating Right

The next mistake that’s often made and would definitely be a reason you aren’t seeing progress is if you aren’t eating right.

Eating right is a huge part of the game, because the food you eat is what will fuel your body with the nutrients it needs in order to generate the lean muscle mass and repair the muscle that was broken down from a workout.

Likewise, if you are aiming for fat loss and are taking in too many calories, you won’t lose weight either. You need to get both your calorie intake in line as well as your food choice set up right.

Fail to do either of these and you will fail to see results.

6. You Have Poor Sleep Habits

Sleep habits are another thing to look at when assessing why you aren’t seeing the progress you had hoped you would.

If you aren’t sleeping at least seven hours each night, you aren’t going to be giving your body enough time to get a good recovery in.

Most people do not sleep enough because of their busy lifestyle and this can definitely come back to haunt them in the end.

Make a date with your bed each night for at least eight hours. Those who sleep more each night have better control over their appetite and therefore calorie level, secrete less cortisol throughout the day (which will encourage belly fat accumulation), and will also have a faster metabolic rate.

7. You Use Poor Form

Poor Form Weight Lifting

    Finally, the last big mistake that can keep you from seeing results, is if you are using poor form. Proper form is a must if you are going to derive all the benefits that an exercise has to offer.

    Those who use poor form won’t be working the muscles and worse yet, will be putting themselves at risk for injury.

    Make sure that once a month you evaluate your form and ensure that it is on track with where it should be.

    If you are committing any of these mistakes, you will want to get these fixed up before continuing on with your workout program so that you don’t waste any more time in the gym.

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    Last Updated on May 28, 2020

    How to Overcome Boredom

    How to Overcome Boredom

    Have you ever been bored? Restless? Fidgety? In need of some inspiration?

    I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

    If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

    What is Boredom?

    We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

    You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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    It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

    If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

    When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

    Sometimes It’s Good to Be Bored

    If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

    Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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    Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

    In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

    It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

    Who knows, maybe ‘boredom’ is actually good for us?

    Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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    In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

    3-Step Strategy to Overcome Boredom

    1. Get Focused

    Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

    You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

    Here are a few ideas:

    • Spend some time in quiet contemplation considering what’s important to you.
    • Start that creative project you’ve been talking about for the last few weeks.
    • Brainstorm: think of some ideas for new innovative products or businesses.

    2. Kill Procrastination

    Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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    So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

    Here are some ideas:

    • Do some exercise.
    • Read a book.
    • Learn something new.
    • Call a friend.
    • Get creative (draw, paint, sculpt, create music, write).
    • Do a spring cleaning.
    • Wash the car.
    • Renovate the house.
    • Re-arrange the furniture.
    • Write your shopping list.
    • Water the plants.
    • Walk the dog.
    • Sort out your mail & email.
    • De-clutter (clear out that wardrobe).

    3. Enjoy Boredom

    If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

    Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

    So, take some time to relax. You never know, you might even like it.

    Final Thoughts

    Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

    More Tips on Overcoming Boredom

    Featured photo credit: Johnny Cohen via unsplash.com

    Reference

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