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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 March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

    Featured photo credit: Karolina via kaboompics.com

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