Top 5 Reasons You’re Not Getting Results in the Gym

One of the most difficult parts of getting fit is finding the motivation to do so. Whether you have never worked out before in your life, or you used to and are just getting started again now, getting your mind into the game is the first and most important step. Once you have that out of the way, it’s all about keeping up with your workouts and staying on track with your diet.

Of course what you’re most eager about is starting to see the changes in your body when you look in the mirror. But what happens when the days go by and these changes aren’t happening? You’re eating right, getting off your butt to work out every day, why aren’t you seeing results? Well, there are a few likely reasons why you’re not getting the results you were expecting.

You’ve Hit a Plateau

One of the most likely reasons you’re not seeing results is because you’ve hit a wall, or a plateau as it’s more commonly referred to in the fitness world. It’s pretty simple – you need to challenge your body if you want it to adapt and improve. If you’re using 20lb dumbbells and you’re able to complete your full 3 sets of 10 reps in your workout without exhaustion, your muscles are already strong enough to handle this weight, so you’re not challenging them anymore.

The easiest way to fix this is to increase the amount of weight you’re using. Start with an increment of just 5lbs to start, to prevent putting too much strain on your muscles, so you’re now using 25lb dumbbells, challenging your muscles again and forcing them to work harder to lift the weight. There are other ways to challenge your body too, such as increasing the number of reps or set sin your workout, or by changing or even just switching around the order of some of the exercises in your workout. Variety is always key when it comes to making progress in the gym, so never get stuck in a rut.

You’re Trying to Do it All on Your Own

It’s great to be knowledgeable, to have will and determination and want to do things on your own, but if you’re just getting started, it’s usually best to get the help or advice of a professional. Instead of coming up with your own workout plan, stick with a proven workout plan that is specifically tailored to your needs as a beginner. You have no business doing certain exercises or overtraining your body, and that’s exactly what you’ll be doing if you just take a wild stab in the dark at this.

With the right program – one that includes the right exercises with sufficient frequency and recovery – you have the opportunity to make incredible progress. As you continue progressing, when you have more experience and your form is solid, you can start implementing your own changes into your routine and taking things more into your own hands. If you’re just getting started, you probably don’t have much of a clue what you’re doing and it only makes sense that you would want guaranteed results by getting help, instead of trying to do it all on your own.

You’re Eating Too Much

Eating too much food is a surefire way to prevent results in the gym. No matter how hard you push yourself with those squats and deadlifts, you simply will not get results if you’re not eating right. The phrase “you can’t out train a bad diet” is absolutely TRUE. That doesn’t mean you can’t ever eat your favourite snacks or treats, but you need to be aware of how much you’re eating. You can’t lose weight if you’re eating more than your daily calorie limit, and you can’t gain weight if you’re eating less than your daily calorie limit. You can actually eat pretty much whatever you want, as long as you’re tracking your calories and meeting your calorie needs.

If you want to see changes in your body and let the time and hard work you’re putting in at the gym show through, you need to eat the right foods. Start meal planning and tracking your macros, to ensure you’re getting lots of variety and all the lean protein, carbs, healthy fats, vitamins and minerals you need in your diet. Without this, you won’t gain muscle and lose fat like you’re trying to.

You’re Not Eating Enough

This may seem strange considering the last point, but it’s true. If you’re not eating enough food, you could be stalling your progress in the gym. Your body needs food for energy. Calories from food give your body the energy it needs to make it through those kickass workouts. If you don’t get enough protein, you can’t build muscle or hold onto the muscle you already have. Protein also helps with satiation, helping control your hunger so you can stick to your daily calorie limit.

You’re Expecting Too Much Too Soon

Or maybe patience is your issue. It would be nice if we could end up with chiseled abs and glutes-to-die-for after just a couple of workouts, but unfortunately, that just aint gonna happen. It takes time and hard work for you to see significant changes in your body, so you need to stick to it. Don’t just make health and fitness a fad in your life, make it a habit, a lifestyle choice that you’re going to keep for the rest of your life. On a positive note, think of it this way – you’ll feel so much better once you do get to that point (and it will happen if you keep it at it) because you actually had to work for it. You have to earn that body, but it will be the best reward for hard work you’ll ever get.

If you think you’re not getting the results you’re expecting, these are the most likely reasons why. Everyone is different, but we are all guaranteed to get results if we eat right and follow an appropriate workout plan suited to our fitness goals. So take time to plan ahead each week, so your meals and workouts are all set up and ready to go (this not only helps save you a ton of time and hassle through the week, especially if you live a busy, hectic life like most of us do, but because it makes it easier on you, it’s great help for staying motivated and sticking to it) and you give yourself the best chances of success.


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