You're working out almost every day and eating like you think you should, but not really getting the results you hope for. But have you ever considered that what you're doing before your workout or once you leave the gym is to blame?
These exercise habits, some of which you may not even realize you do, could be preventing you from getting a great workout.
You're going into the gym without a plan.
Going to the gym is the first step, but to really see results you want to go to the gym with a plan. Think about going into the gym with purpose and to make a change, rather than going out of habit, or simply to say that you did so.
Rather than hopping on the treadmill for 30 minutes and going through three sets of 10 on your favorite machines, plan your workouts in advance. This will provide you with structure, goals, and a means of tracking your results. You want your workout programming to be result-oriented, realistic, and to take into account your goals, limitations, experience level, and availability of equipment as well as time.
Doing your own research, working with a personal trainer, attending group exercise classes or utilizing an online coach is a great way to find and get started with a program that is best fit for you.
Physical activity guidelines recommended by the American College of Sports Medicine suggest that adults should complete at least 150 minutes of moderate-intensity exercise each week, met by either 5 sessions of 30-60 minutes of moderate physical activity, or 3 sessions of 20-60 minutes of vigorous-intensity physical activity. Regarding resistance training, each major muscle group should be trained 2-3 days each week using a variety of exercises and equipment.
Although going to the gym and doing something is better than not going at all, going in with a well thought out plan will help to keep you from sabotaging your fitness routine.
You're trying to out-train a "bad" diet.
Unfortunately, it's impossible to out-train a bad diet. Thinking that we can eat what we want as long as we exercise daily, or eat on a deficit and over-train to reap results just don't work … not for long at least.
Rather than trying to make up for a day of eating in excess by doing two hours of cardio, or not eating until dinner because you missed a workout the day before, focus on what you can do the next day to stay on track. The same goes for rewarding yourself with food — treat yourself and don't restrict your diet, but also don't workout simply to eat pizza or a donut later on that day. Set goals and find other motivations to fuel your fitness routine.
Focus on your hydration, nutrition, and plan your workout accordingly. Keep in mind that while consistency is key, one day's worth of eating, or one day of missed training isn't going to make or break you. The idea of "out-training" can lead to overtraining, which can lead to burnout, illness, injury, and insomnia.
You're not eating enough.
The body needs fuel in order to train and train well. Not eating enough, in combination with exercising regularly puts the body at risk of numerous short-term and long-term deleterious effects. You’ll feel tired, create nutrient deficiencies, and may experience cramps or an irregular heartbeat, which will negatively impact your fitness routine.
Carbohydrates are the main source of fuel the body uses for energy when working out, and if you do not have enough carbohydrate stores from food that you have eaten, the body will begin to burn fat. If you are not consuming enough food regularly in your diet, the body will have to resort to burning muscle tissue and even organ tissue to generate energy. This is the point where your body is put at risk for long-term health issues like bone loss, muscle loss, and increased risk of heart attack.
Aim to eat a light snack 1-2 hours before your workout session, and full meals 3-4 hours before your workout session to ensure that your body is adequately fueled for exercise. This will keep your energy levels up and your workouts on track.
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