You’ve been going to the gym regularly and watching what you eat – but you’re still not seeing the results you’d like. What’s the deal?
First off, fitness is a journey – and a heck of a long one at that. Anyone selling you a “quick fix” is full of sh*t (pardon my language). Changing your body composition and physical ability doesn’t happen over night. If it were that easy everybody would be doing it.
But it’s not. So they’re not.
Anyway. There are plenty of reasons your body might not be changing in the ways that you’d hoped. Don’t freak out just yet! You’ve got options. Your routine might just need a few tweaks and you’ll be well on your way.
- Not eating enough. Believe it or not, if you’re active and working toward building muscle/burning fat, your body needs fuel – and lots of it. When you deprive your body of the nutrients it needs, it goes into what’s known as “starvation mode,” which means it holds onto fat with all its might. I’d suggest finding your basal metabolic rate, using a calculator like this one, and then building your calorie intake around that. Remember: you need food (and lots of it) to build your dream body, don’t starve yourself – you’ll only cause harm.
- Eating too much. The opposite is also true. A lot of people underestimate the amount of food they eat on a daily basis and overestimate the amount of calories they burn. If you’re looking to lose weight, odds are you’re going to need to spend some time in a caloric deficit (burning more calories than you’re taking in). This is also known as dieting or cutting or whatever you want to call it. I’d suggest tracking your food with an app such as MyFitnessPal to discover just how much you’re really eating. Then do your best to calculate calories burned – which if you calculated your bmr you’re already halfway there! Speak with a nutritionist or dietitian to figure out just how “big” your deficit should be to meet your goals, and go from there.
- Not enough zzz’s. Sleep is essential to fitness. When you go to Snooze Town, your body gets busy repairing itself and preparing for the next day’s activities. So if you’re not getting enough sleep your body isn’t able to fully repair. Not to mention your workouts will be crap, you’ll probably be in a bad mood, and you’ll most likely have an increased appetite. Aim for around 8 hours of sleep a night. Trouble sleeping? Try these tips.
- You’re doing the wrong workouts. A lot of people are under the impression that cardio is the way to go. I’m not here to bash on cardio. If running is your thing and it’s what’s going to get you up and moving then I say, “Go for it!” But for the majority of people, hours of cardio isn’t the way to go. Why? Because there are much more efficient ways to burn fat and build muscle (strength training), and too much cardio can actually force your body to store fat – not burn it. Connect with a fitness coach to get you on a workout plan that incorporates weights, cardio, and mobility work so that you’re getting the best bang for your buck.
- You’re not challenging yourself. In order to continuously see progress you must continuously up the ante. This means moving up in weight or reps each time you complete a workout, going a little bit further, eating a little bit better, etc. It’s super easy to get comfortable with our workouts and just move through the motions, but this often leads to a plateau that can be hard to push through.
- You haven’t asked for help. Never be afraid to ask for help – in any area of life! There will always be someone who knows more than you, and that’s OK. In fact, that’s really good because it means you have the opportunity to learn and to better yourself through them. So if you have the resources available to hire a coach I 100% say it’s worth it. Not only will they guide you in the gym and with your diet, but they can help hold you accountable and offer additional motivation when you’re just not feeling it.
Guys, fitness is hard! And results don’t happen over night. Keep pushing, keep learning, and keep putting in the work. Your goals are right around the corner.
And if you have questions or are on the lookout for a coach, please don’t hesitate to reach out!