You’ve dedicated yourself to getting to the gym on a weekly basis. You set your workout affirmations, planned the days you would go and have never let yourself slip. So why are you still not seeing results at the gym?
This is such a common question. Feeling like you’re not achieving the change you’re working hard for can be frustrating, but often a few shifts in your lifestyle can make a huge difference. Here are three reasons you may not be seeing results at the gym:
1. You Haven’t Kicked Processed Foods
Most personal trainers would tell you that nutrition is over half the battle when it comes to clients not reaching their fitness goals. If you’re working out multiple times a week but still eating processed foods, it’s likely that your body is overloaded with sugars, unhelpful fats, and too many calories in order to make any real changes.
To make the most of your workouts, stick to whole foods whenever possible. Whole foods are items that have been processed or refined as little as possible and are free from additives and other artificial substances. This means lots of veggies, fruits, lean meats, and hydrating drinks such as water, coconut water, and unsweetened almond milk. Practice mindful eating by chewing slowly and focusing on your meal so that you can stop when you feel full.
2. You’ve Plateaued in Your Workout
Your body gets used to a workout if you continually do it. Once a week, add in a class like cycling, yoga, or pilates that is different from your regular workout. This will help ensure that your body and all its muscles are continually being exposed to new movements.
If you practice a lot of aerobic activity, introduce different speeds and inclines to your workouts. This is a great, easy way to change your routine up. Used to jogging? Add in some sprints! Prefer walking? Throw in a steep hill or two and pick up the pace!
If you’re weight lifting, try adding more weight and dropping the number of reps you do. You can also increase your speed by completing the exercises at a faster rate, so long as they can still be controlled.
Introducing your body to new things, such as different weights or varying speeds, can be immensely beneficial for getting over a plateau. When creating a workout plan for yourself, incorporate switching up your exercises at least every 4–8 weeks.
3. You’re Not Getting Enough Sleep
Beauty rest is so important for a healthy lifestyle. If you’re staying up too late, you may be tired during your workout, which can be detrimental to your overall health goals.
Work on training your body to sleep at a certain time every night. The amount of sleep that is needed differs per person, but here is an easy litmus test; if you’re currently sleeping 6 hours per night but relying on a cup of coffee in the morning, it’s likely you require more sleep than you’re getting. Try weaning yourself off coffee and adding in one or two more hours of sleep a night and see how you feel the next day.