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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 October 6, 2020

    6 Signs It’s Time to Change Your Life

    6 Signs It’s Time to Change Your Life

    Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

    Here are some signs it’s time to change your life.

    1. Every week, you cannot wait for Friday.

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    Lifehack_Quotes_579f8e157b18a6ba61516259c5c7d191

      Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

      2. You live for your vacations.

      Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

      3. When you stop and think about it, you’re really not focusing your life on your priorities.

      Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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      4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

      If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

      5. You’re frequently jealous.

      If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

      1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
      2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
      3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

      When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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      6. You can’t remember the last time you stepped out of your comfort zone.

      According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

      Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

      Check out this video if you’re ready to make a change in life:

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      Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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