We've all done it... stared at ourselves in the mirror right after a workout, searching for those immediate results. No matter how much we hope, workout results will never appear overnight. But luckily there are a few things in your routine that you can change to speed up the time it takes to reach your goals. Check out these 10 tips to see why your workout hasn't been working out.
1. You Haven't Adjusted Your Diet
Exercise is necessary, but if you're not eating a healthy and nutritious diet, you could be setting yourself back. Even if you're doing all the right exercise routines, nothing can out train a poor diet. In the HELP Eating plan, you can easily learn how to create the best meal plan for fat loss. So the next time you walk out of the gym, head to the farmers market, or healthy juice shop instead of a fast food place! You can thank me later.
2. Focusing Too Much On Cardio
Cardio is great for getting the blood flowing and burning calories, but TOO MUCH cardio won't help you gain any definition. A good workout routine consists of a combination between strength, resistance, cardio, and flexibility training. Incorporating workout routines that involve weights, and using your own body weight, can help tone muscles and give definition. This is how you achieve a lean and sculpted body, which is what I promote in my Bikini Body Guide!
3. Not Doing Enough
If you are not feeling your workout still, long after it's over, it may be a sign that you should amp things up a bit. When exercises begin to feel easy, that means you are making progress! Great job. It also means, it's time to start pushing yourself a bit further. Take things up a notch by adding on 10 minutes to your cardio, or 5 more lbs to your current weight level.
4. You Have The Right Idea, But Not The Right Form
When it comes to the most effective workout, it's important to remember that form is better than speed. If you rush through a routine, you might become sloppy with your posture, or footing, which results in not working your muscles properly. Try to focus on multiple body parts within one workout routine, as this will bring attention to the importance of your form, and you will begin to see how all your muscles work together when doing any exercise. Practicing good form also prevents injury down the road!
5. Only Focusing On One Area
Every see those guys with huge upper bodies, but slim legs? It's because they are placing too much emphasis on chest and arms, while neglecting their lower body. For well-rounded results, focus on exercises that target multiple parts of your body at once, like lunges or squats! In my Bikini Body Guide, I showcase tons of exercises you can do that work multiple muscles groups at once. If you are going to focus on one area per day, that's ok, but make sure you switch it up next time.
6. Relying On Crunches To Give You Dream Abs
Crunches are a great start to working out your abdominal muscles, but you shouldn't spend all of your time on them. Studies show that planks, ab bikes, and many other core exercises are actually a better way to strengthen and tone your core region. The problem with just focusing on crunches, is that they only target a small area of your abdominal region. By incorporating other core exercises, you can ensure all around fat burning and muscle toning! If you truly love crunches, try to add some variety by doing them on an incline, and switching from side to side. Have fun with it!
7. Not Getting Enough Rest
One of the most important things to remember is your body needs rest. Even if you can't cram 8 hours of sleep into your everyday schedule, try to get as much as possible. Resting is especially important after a hard workout, to ensure your muscles have enough time to repair, and for your body to replenish energy. Recovery also speeds up your metabolism, and is absolutely essential for great results! Feel free to push snooze one more time.
8. Hydrate! Hydrate! Hydrate!
One of the most essential things you can do during your workout is hydrate! When you work out, your body is depleting nutrients while you sweat, so it is extremely important to replenish those nutrients by hydrating. Even though sports drinks may taste better, and help quench thirst during a hard workout, they are also filled with sugars. Water is always the best way to go! Also, your body will tire out faster when you aren't hydrated, which is cheating yourself out of a good workout. Drink up!
9. Miscounting Calories
We all love to watch the number under "Calories Burned" increase on the exercise machine at the gym, but you can't rely on that number too much. Fitness machines are only estimating how many calories you have burned, and even a fitness class instructor can just give a basic idea. This is because people burn calories and fat at different rates. When we think a ton of calories have just been burned off, it sometimes signals to our brain, "Hey that means I can have a treat, or maybe another helping of pasta." It is important to eat until satisfied, but don't let your mind trick you into thinking it's ok to have a naughty snack, just by looking at calories burned!
10. Doing The Same Routine
Try spicing up your workout routines! Not only does it give certain areas of your body a rest, but it also makes your work outs more fun and exciting. Try exercising with a partner or friend, so have someone to push you through your workout, and to help spot you on difficult machines. Fitness classes are always a nice challenge. Try Zumba or Yoga to work on balance and flexibility when you get tired from the weights room! My Bikini Body Guide switches up exercises for each workout, every single week! That means you are never doing the same workout twice in a row.Kayla xx