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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 January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

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