Why You May Not Be Losing Weight
If you’ve been working out for eight plus weeks and haven’t started to reap the benefits yet, there’s a good chance that one or more of these silent setbacks has found its way into your fitness regimen. By being aware of bad habits and the effect they hav
Not Warming Up
A good trainer will tell you that an adequate and efficient warm-up is essential to any workout, especially dynamic ones that get you moving in the right patterns. Not warming up can decrease the effectiveness of your workout and increases your chance of injury. your muscles won’t be elastic enough, which could lead to tears, meaning long term setbacks.
Not Eating Enough
The amount of energy you put into your body will dictate your training response. For example, if you want to build muscle, you need to take in more fuel. Also, to lose weight, you need the right kind and amount of fuel. Without energy to burn, the body turns to the most readily available source: muscle protein.
Not Training Opposing Movements
When working out, working opposing movements is ideal, like pairing a bench press with a row. Neglecting certain movements and muscle groups most commonly the back, hamstrings and glutes can cause imbalances. Which can also lead to injuries that will keep you away from your workouts.
Training Too Long
A common physiological response to training is the release of certain hormones into the bloodstream, such as testosterone and dopamine. Going past 45 to 55 minutes per workout can put the body into a negative hormonal state. This is more true for those who stay in the gym for hours, taking one class after another, and then weight lifting or running on the treadmill to try to burn as many calories as possible. This could mean serious overtraining, adrenal fatigue and performance decrements in the long term. All of these things, both individually and when coupled together, make for a negative effect on your goals.
Training Too Frequently
you could train 30 minutes a day, seven days per week, but still not see the results. Adaptations happen during the recovery period. No matter how quickly you want to put on 10 pounds of muscle or lose the weight you gained from having a baby, constant workouts won’t do it. you need to let the body recover and return to homeostasis so it can efficiently build the muscle you want or burn the fat you don’t want.
Not Sleeping Enough
We know there are never enough hours in the day to get through everything, but it’s important to shut down at a normal hour. Sleep is essential. “Certain hormones, the most important of which are growth hormone and IGF-1, which help us build muscle and burn fat, are active when we sleep and not active when we are awake. That old wives’ tale of not growing unless you sleep—with muscles, it’s actually true!
Texting
Leave your phone in the locker. If you must have it, say for music, put it on airplane mode. Texting can lead to longer rest periods than normal, which could allow your nervous system to return to homeostasis. The number of reps you’re able to perform might even decrease, sabotaging the short-term effects of your workout. If that becomes a habit, your body won’t change.
Talking Too Much
Are you at the gym to change your body and life, or to make friends? While workout buddies can be great for added motivation and accountability, talking during a workout can decrease the metabolic, or fat burning, effect of your workout. The reason? When rest intervals increase, the body will cool down, leading to a slowed metabolism. Also, talking during a set of squats and shifting your focus from the exercise to the conversation: can lead to form breakdown, and in turn, serious risk of injury. If you have a workout partner, great, but save the small talk for your rest intervals.
Copying Others’ Exercises
There is an inherent danger of the “monkey see, monkey do” idea of working out: you might do the exercise wrong. This is a great way to hurt yourself, Just because it looks cool doesn’t mean you’re ready for it.
Ready to take your workouts to the next level? Cut these habits out and watch as your numbers go up.
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