Have you been consistently working out but can’t see any changes in your body?
Working this out by yourself as to why you are not seeing the results you want can be hard to work out on your own. I hope this article answers some questions for you as to why— it states some of the most common yet relatively easy to fix reasons that individuals have trouble changing their bodies.
Using this advice will help to see some visible results you have been looking for.
Here are some reasons:
1. Your not getting in the required amount of Calories per day
There are two common scenarios when both Men and Ladies do not get the results they desire in the gym.
One common approach to trying to lose that unwanted fat is to cut the calories well below the 1,200 a day mark. The issue with trying to cut your food down so low to make the fat burn off is your body will quickly sense this. Your Body will defend this lack of energy.
This will cause your metabolism to cool down (slow down) in order to preserve your energy (stored glycogen).
Not eating enough throughout the day will cause your resting metabolic rate to slow down, you’ll start to burn less energy naturally every day, elevate your cortisol (your body’s stress hormone). You will start to sacrifice that hard earned lean muscle mass which you worked so hard to gain over the years.
So your goal is to give your body the sufficient energy every day it needs to train hard plus you will recover fast. You can still create an energy deficit of between 300 and 500 calories a day so that you lose body fat plus keeping up your energy. Drop those calories below the 500 calorie deficit and you will notice a energy crash whilst halting fat loss.
Try to plan every meal around quality protein choices and vegetables for the greatest thermal effect and satiety.
Whilst consuming too little calories has a reverse effect on fat loss, consuming too many calories can also be a problem. The fact is, the human race underestimate what portion control is and how much we should really consume. An extra piece of cake here, a small piece of chocolate there and a large vanilla latte at morning tea with your normal dietary intake for the day is an example of how easy and common it is to tip your calories over by 400-700 per day. Even though the remainder of the day could be very healthy and as per your plan, those extra calories is a sure way to actually gain more fat.
Make sure this doesn’t happen to you. Be honest to yourself and fill out a food journal so you can see exactly every thing that goes into your mouth. By filling our a food journal each day will give you a much better chance of sticking to your plan and in the correct amounts making it easier for you to achieve your training goals.
2. Your not lifting HEAVY enough
This is a very common reason individuals don’t see results in the gym. They tend to focus only on gaining some fitness or getting toned, thinking that lifting lighter weights will help lose body fat fast.
Having the goal of Toning up simply means that you have a goal of losing body fat and increasing lean muscle.
How to TONE up (add lean muscle)
In order for your muscles to grow, your workouts need to be with weight baring activity consisting of weights that range between 60-80 percent of what your maximal lifts are for that particular exercise. For example lets say your maximal bench press is 100kg then you will need to use 60-80kg for reps with small consistent progression each session.
Within each muscle you have a lot of different muscle fibers, so the heavier the weight, the more muscle fibers will be recruited and trained. If you never lift heavier than 60% of your maximal lift then you’re leaving a lot muscle not to be trained.
Have a well designed program created for you and keep a training journal, recording your workouts making slow consistent progression each week.
#3: You Give Up When It Gets Mentally Tough
You have probably heard the saying ‘It takes 21 days to create a habit’. Over the last 20 years of coaching clients this is exactly the time that an individual will find it mentally tough to keep going.
If you want to change your body, you have to understand that there will be un-comfortable times and it is those moments that will determine whether you stay consistent to your training goals or not.
In the gym your muscles are going to burn. You will feel at times you can’t push anymore.
Out of the gym, you may feel like you don’t know what to eat at times so you get stuck on what to prepare or you just think eating healthy quality foods is too bland or maybe you just eat a little more than your portion amounts.
Just keep in mind that those hard moments are the ones that make all the difference.
Stick to your plan, have a good support network that you can ask questions and who will keep you motivated when you feel like giving up.
Here are 2 important factors that will help you lose fat and gain some lean muscle?
1. You need to train with and intense effort leading the body to produce lactic acid causing your body metabolic stress. Lactate accumulation will tell your brain to release growth hormone and other fat burning hormones which will increase the metabolic rate.
This type of training will cause your muscles to burn like crazy, BUT the pain is definitely worth it because it will trigger fat loss and an increased lean muscle.
2. As a result of your intense training, muscle damage occurs.
Muscle damage leads to post workout muscle soreness or DOMS (delayed onset muscle soreness), which can be a bit unpleasant, but with good nutrition this is where that hard earned muscle will increase.
When you are training like this with the kind of intensity required, just remember that there is a purpose as to why: Pushing through the barriers will help you get that desired body you have always wanted.
#4: Are you spending hours doing Cardio?
This has been such a common misconception over the years about losing body fat. Aerobic style cardio is the best way to lose fat. Using this kind of cardio for fat loss can easily come back to haunt you.
1. when focusing on this type of training the main goal will tend to be focused solely on calorie burning and losing body fat. Unfortunately when people get motivated to exercise in order to burn more calories, they usually fall short simply because they end up compensating by eating more calories afterwards or under eating to starve themselves into losing weight.
2. Your body adapts very quickly to aerobic based cardio by getting more efficient at the activity you are doing. Meaning, as your body adapts, you have to continuously increase your training time, while getting minimal returns in body fat loss.
3. Aerobic exercise triggers different pathways in the body so you won’t get the increase in muscle for better definition and shape that you would be expecting.
So Instead of spending endless hours on the cardio machines, try short but intense sprint workouts. This type of training will use the same energy system pathway as weight training, so it’s ideal for shedding that unwanted fat.
These intense workouts should be no more than 20-25 minutes long and metabolically taxing. Do them separately from weight training workouts so you can give 100% effort and get full recovery.
Your fitness journey doesn’t have be complicated but it should be suited to your own interests. This will make fitness and health a lot more enjoyable for you and a part of your life rather than feeling like a chore.