You’re not lifting heavy or heavy enough
This is common for people looking to gain muscle mass but also applies to people who are looking to lose weight.
For the former, the only way to gain more strength and muscle is by putting force and tension through those muscles than what it is used to.
This will cause rips in the fibres that the body repairs and causes them to grow, so next time, the muscle can deal with the extra force.
Start lifting heavier weights and you will see bigger and quicker muscle growth and definition.
For the latter, lifting heavier weights is essential for creating a faster metabolism. Creating muscle burns more calories than regular cardiovascular exercise.
Get off the treadmill and start lifting weights for quicker fat loss and a better-looking body.
Your exercise is not intense enough
If you are finding the exercise easy, chances are you are not reaching your fitness goals. It’s one thing enjoying the workout, it’s another to be doing it without any trouble.
The only way to improve your fitness is by putting your body though intense workouts. You need to be in an environment where your body becomes uncomfortable.
One way you can do this is by training anaerobically. Anaerobic essentially means “without oxygen”, so when exercising, the demand for oxygen is greater than its supply. This results in not being able to keep up with the energy your body is demanding.
This is because it burns a lot more calories compared to aerobic activity and it increases your metabolism at a far quicker rate.
You’re not drinking enough water
One of the main reasons why you may be reaching exhaustion quicker than usual is because you are not drinking enough water.
Keeping your body hydrated is essential when it comes to working out. Our bodies are literally made from it. In fact, skeletal muscle is more than 70% water so keeping water levels high is very important.
The more intense the workout, the more water you need to consume. This also applies to the current temperature of the environment; the warmer it is, the more water you must drink.
Try to get a good supply of water into your body every 10 minutes at the minimum. It may be easier to drink after each set.
Professional athletes remind themselves to hydrate – you should do the same.
You don’t have the right diet
This is one of the biggest reasons why you aren’t reaching your fitness goals. Without the correct nutrition you cannot hope to reach your fitness goals.
Ready meals are some of the worst, along with fast food. If you are eating these on a regular basis, you need throw them out right away.
These foods do not provide a good mixture of the right nutrients your body needs are high in substances that are killing your gains.
Each meal should include a lean source of protein, a complex carbohydrate and mixed vegetables. For snacks, some fruit and nuts are excellent. If you are struggling to get the nutrients from foods, consider using premier formulas supplements.
With this in mind, it does not mean you need to be sacrificing on your calorie intake. If you plan on ‘dieting’ stop where you are right now.
Remember, diets only work in the short term and as soon as you’re off the diet, you will get right back to where you started.
Eat the right foods of the right amount and watch the weight fly off and remain that way.
You’re not recovering/resting enough
Intense exercise requires high quality rest for your body to recover.
Sleep is one of the key aspects of recovery. During sleep, the body undertakes all the functions needed for muscle repair and growth, as well as preparing the mind for the next day. Without the right amount of sleep, your time exercising has gone to waste.
It may be worth investing in a sleep tracker so you can see for yourself how much you are getting each night.
Here are some ways to help you sleep better and for longer:
- Exercise during the day as opposed to late at night. If you have a job, find time for the gym before work or immediately after.
- Take a warm bath in the evening rather than a hot shower. This will relax all the muscles in your body.
- Avoid watching television or using your mobile phone/tablet in bed. The light from the screens keeps you alert.
- Avoid drinking coffee or alcohol before going to bed. Caffeine causes you to become hyperactive while alcohol disrupts sleeping patterns.
Your routine is the same
No matter what your exercise schedule consists of, if it does not evolve as you make progress, your body becomes used to the routine and you will plateau. The body is naturally inclined to work with patterns.
Follow a split routine to change up your workouts on a day-to-day basis.A split routine focuses on different muscle groups during different workouts.
One way to split your strength training routine is to focus on muscles on the front of your body one day, and the muscles on the back of your body the next.
You should always train your lower body — no matter which split day you’re on — because it is the most effective way to elevate your heart rate and burn calories.
Always remember to train your muscles from largest to smallest to prevent fatigue.
You’re setting unrealistic goals
You are not going to get the perfect body overnight, no matter how hard you train. It’s going to take time to see the best results.
It’s important to remember that everyone has a different body type so don’t be discouraged if you don’t see the results straight away.
Do not go overboard with your goals. Make them achievable and you will be far happier and motivated to go even further.