MoveWell Health and Fitness


Why am I not seeing results from my training?

Gym exercise

When you consistently work out, you may see results in two weeks. More likely at about the six to eight week mark. However, simply exercising will not yield all your expected outcomes. In reality, several factors have a direct impact on the success of your routine. If you think you have given your all but still don’t see nor feel the results you want, this article will written by the top personal trainer in Carnegie will help you out.

fitness timeline

The following are some of the most probable reasons why your fitness regimen is failing: 

You are performing the same workouts. 

You work the same muscle areas when you consistently do the same routine. Ultimately, if you want to lose weight or get stronger, maintaining the same workout mode, intensity, or length day after day will not help. Progressive overload is the steady rise in the amount of stress placed on your body throughout a specific workout. Essentially, anytime you feel like your workout is getting easier, add more weights or reps to your strength program, run faster or longer, or try more complex progressions of your favourite yoga position.

You spend most of your time doing cardio. 

Cardio is a vital component of any exercise routine. It is beneficial to your heart and aids in the burning of fat throughout your body. Having a base level of cardiovascular fitness is key to seeing the full potential of your exercise program. However, to effectively improve your shape, posture and strength you must include resistance training. Workouts that employ weights or your own body weight for resistance will ensure you gain muscle and further define your physique.

Your diet does not suit your routine. 

Exercise alone will never be enough if you want to reduce weight. In fact, people might exercise for days and yet not see results if they consume excessive amounts of food that lack significant nutritional content. Thus, having fruits, vegetables, healthy fats, and protein in your diet will undoubtedly help you see results. If it is weight loss you are after, the not so trendy solution is energy balance. That is, you need to expend more energy (calories) than you consume.

You are not doing enough exercise.

It is perfectly fine to begin your fitness journey with small steps. You may begin by completing workouts 1 or 2 times per week. However, to observe improvements in your body, it must be challenged regularly. If you are new to working out, you should aim to work out 3-4 times a week, which equates to 3-4 hours of physical activity per week. These workouts should come from a variety of training modalities. At least 2-3 resistance-based workouts, some basic cardio and a HiiT session here and there is a great start. Depending on your acquired strength, endurance, and goals, you can work out longer and more frequently. Now, a longer workout is not necessarily a better workout. A well structured 45min session can be way more beneficial than slogging it out at the gym for an hour or two. Train smart! 

You are exercising too much.

While it is vital to challenge yourself and maintain a consistent gym routine, rest is essential. Moreover, not giving your body ample time to recover and regenerate might have a negative influence on performance, increasing your chance of injury or fitness burnout. Furthermore, scientific studies suggest that rest days are essential for maintaining excellent health and fitness. It is in the rest days that your body rebuilds with adaptations to the increasing load you are subjecting it to.

Your body is overtaxed.

Fitness burnout occurs when you are always exhausted and nothing appears to alleviate your fatigue. To mention a few symptoms, there may be tiredness, poor motivation, and decreased performance and productivity. Exercise stimulates your body just enough to create change without causing injury, exhaustion, or excessive inflammation. For the benefit of your health, you must minimise the amount of stress in your life. Thus, you are required to first assess all the sources of stress in your life and identify ways in which you can deal with them. Also, it is vital to take breaks whenever necessary.

You have been exhibiting poor form. 

Bad technique is one of the most common problems we can all observe among ourselves and other people inside the gym. Proper form allows you to work out more efficiently, enabling you to save your energy for the rest of your workouts. Meanwhile, poor form may indicate that you are targeting muscles or muscle groups that you are not intending to target. Bad form can limit your muscle’s entire range of motion and cause muscular imbalances, which increases your risk of injury. 

You are not passionate enough about your workouts. 

Passion essentially motivates you to keep learning and working toward mastery. While it may be difficult to be enthused about your workouts at first, you should learn to enjoy working out. This may include understanding the advantages that exercise may provide for you and your life. In the long term, the more enthusiastic you are about working out, the more likely you are to adhere to your program. Remember the WHY behind your training.

You are suffering from sleep deprivation.

Sleep, along with maintaining adequate hydration are proving to be two of the most important aspects of our health. Sleep deprivation has been linked to an increase in cortisol, a stress hormone related to weight gain. Sleep is significantly necessary for mending muscles after strenuous activity and refilling your body’s energy reserves. Furthermore, the body creates growth hormones when we receive enough high-quality sleep.

The amount of weight you are lifting is too low.

Lifting heavy weights enhances muscular power and strength. If you are attempting to improve strength, lifting heavy weights at low repetitions is the key. With this type of training, adequate rest and recovery is vital between your sets. Strength is gained not by building bigger muscles. It’s gained by your body’s adaptation to heavy load and your brain sending signals via the CNS to recruit more muscle fibres. Studies show that for the aging population, lifting heavy weights, is a must for improving strength which helps promote bone strength and regrowth and slows down the onset of chronic disease as we get older. 

If you are not getting the results you desire, you could be doing more than one of the errors listed above. If you become more conscious of your faults, it will be simpler for you to discover a solution and therefore get the outcomes you have always desired. Engaging with a qualified personal trainer will greatly increase your chances of seeing the success you strive for via your training program. A PT will be able to guide and assist you with a specific program that suits your specific needs. As well as keep you accountable and motivated during your health and fitness journey.

Good luck with your health and fitness journey. If you stay on the program and remember the WHY, behind your discission to start, you won’t fail.