Don’t see results from your workout? Here’s why

woman practicing

Make sure to fix these things (Image: GETTY)

Three weeks into your new fitness regimen, how are things going?

In addition to taking yourself to the gym/mat/field/pool, to get results, you can’t just focus on the workout itself.

If you’re not seeing the progress you expected, skipping necessary steps in your health may be to blame.

Besides making you feel better, taking care of yourself will also improve your performance when exercising—and it can also keep you motivated, as you see slow growth that motivates you to keep going.

Fortunately, breaking through the fitness barrier doesn’t require drastic changes. The training specialists at Fitness Volt shared their top tips for boosting your progress—and most of them require minimal effort.

Small steps for big gains.

neglect of sleep

Experts warn that if you’re not getting enough sleep, you won’t feel energized enough to want to exercise.

“Muscles release protein-building amino acids into the bloodstream while you sleep allowing them to grow and recover, which means you can get back to exercising sooner,” they say.

You should aim for seven to nine hours, though the ideal amount of rest varies from person to person.

not warm up

“Warm-ups are often overlooked, despite being a critical component of a workout,” says the Fitness Volt Team.

“Without warming up, you will not be at your maximum potential and will not be fully prepared for the exercises as your muscles will not be activated.”

Try running, arm and shoulder, for example, and avoid going in without proper preparation.

An Asian athlete in tracksuits warms up before a morning outdoor workout.  Healthy lifestyle, exercise and wellness concept.

Don’t neglect warm-ups and rest days (Photo: Getty Images/iStockphoto)

Skip the food

Even if you work out early in the morning, you must eat something first to give your body energy.

“Carbs in particular will give your body the fuel it needs, so choose foods like whole grain or whole-wheat toast with some fruit,” say the fitness experts at Fitness Volt.

However, stick to a small portion size so you don’t feel lethargic with your workout.

Low protein

Protein is an essential nutrient in your diet – to build muscle and lose weight.

If weight loss is your goal, the team says, protein supports a healthy metabolism and reduces appetite, while helping build muscle by helping to repair and maintain muscle tissue.

It is recommended to consume around 1 gram of protein per pound of your body weight for best results, so consider adding foods like chicken, Greek yogurt, cheese and nuts to your high-protein diet.

If you’re struggling to reach your suggested intake, they recommend trying a protein shake, which is great for those who are always on the go.

Stay in your comfort zone

Switch up your routine so you don’t get bored and lose determination.

Your body gets used to exercise, so professional training professionals recommend “pushing yourself to the next level.”

They claim this “avoids static and keeps your muscles facing up to continue building strength.”

Avoid resting

“You might assume that the more days you spend in the gym, the better your results will be, but if you don’t leave any time to rest, it can slow the process,” the PT warns.

Excessive exercise fatigues your body, which affects your performance during exercise and prevents you from building strength.

Not to mention, allowing your body to recover avoids injuries that will only lead to a lack of exercise in the long run.

Three days off a week is ideal, but if you’re new to exercise or engaging in a particularly intense workout, you may need more.

Listen to your body’s reactions and you will notice results in no time.

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