Fitness Articles

8 Reasons Why Your Workout Isn't Working

Sneaky Reasons Why You're Not Getting Results

4.4KSHARES
3. You haven't changed your diet.
Exercise is awesome, but if you're not eating a nutritious diet with the appropriate number of calories for weight management, you could be shooting yourself in the foot. Proper nutrition fuels your workouts, but eat too much and you could gain weight (or hurt your weight-loss efforts), and eat too little, and you won't have enough energy to exercise.
Get-Results Remedy: If you can't seem to see those muscles you're trying to build, start logging your foods to see how many calories you're eating a day. If you're regularly eating more than you should (it just takes an extra 100 calories a day to gain an extra pound a month), then try choosing lower-calorie versions of your favorite foods and slowly decreasing your caloric intake until you're at the right level! On the flip side of that, if you find that you're eating too few calories, that can also slow your metabolism and leave you drained at the gym. Find out how many calories you need to manage your weight by visiting your SparkPeople Nutrition Tracker.
4. You're only doing cardio. Yes, cardio is important for calorie burning, but a proper exercise plan includes cardio, strength training and flexibility. If you're just doing cardio, then you will be burning calories and strengthening your cardiovascular system, but you won't be really changing your body composition by building more muscle. For that you need strength training!
Get-Results Remedy: Lift weights or do body-weight exercises, such as lunges and push-ups, at least twice a week to reap the amazing benefits of resistance training; including decreased body fat, increased muscle mass and stronger bone density. For hardcore cardio fans, you can also try kettlebell training or circuit training, which is like getting a strength and cardio workout at the same time!
5. You reward yourself with food.
Do you allow yourself to have that extra piece of pizza or order that dessert when dining out because you "went to the gym" earlier? If so, you may be undoing all of that good calorie-burning with too many treats.
Get-Results Remedy: Familiarize yourself with the calorie contents of your favorite foods—and find out how many calories you're really burning through exercise. (SparkPeople's Nutrition Tracker and Fitness Tracker will help you learn!) Remember that while you may have run 3 miles at the gym, that only burned 300 calories, which isn't nearly equivalent to the calorie count in that brownie sundae you ate later. Focus on how good exercise makes you feel rather than what it allows you to eat after; and choose foods that fuel your workouts, rather than the other way around.
6. You're doing too much too soon.
Unfortunately, results don't happen overnight. It takes time and consistency to get in shape over the long haul. But how many of us decide that we're going to get in shape and then get totally gung-ho, spending hours at the gym only to find ourselves tired, sore and no thinner after a week or two?
Get-Results Remedy: Be patient. Remember that you're creating a lifestyle change that you can sustain for the rest of your life. While there's temptation to start off doing extra long and hard workouts, don't. Build up to doing those tough workouts gradually as the weeks go by. Not only will this prevent injury and give your body more time to adapt and change, it will also give your life and habits time to change—permanently!
Continued ›
‹ Previous Page   Page 2 of 3   Next Page ›
4.4KSHARES

Advertisement -- Learn more about ads on this site.

More Great Features

Connect With SparkPeople

Subscribe to our Newsletters

About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • Good stuff, learned a lot thanks for posting this :) - 1/11/2014 4:00:59 AM
  • Ugh! - 12/12/2013 6:49:55 PM
  • I loved the information especially the part about sitting all day. Well that is my job. I am a receptionist and I sit all day. I get one break a day and that is the hour that I get for lunch. What I need to do is eat and then find me an empty office so that I can work out, which is hard since there are areas of the building that are off limits. I have been teasingly asking the finance team if they can put a treadmill or something in the budget for next year. I get told that is a good ideal but I would really like to see it happen.
    I do get out when the weather changes though but right now I am stuck just sitting during the day. One thing in my defense is that I do stay active until its time for me to go to bed. I am somewhat new to the exercise routine but now I am taking it seriously and want to do the best I can to get results. - 12/12/2013 3:30:20 PM
  • This was a very helpful article, which I really needed to read! Thanks for all the great information and tips! - 12/12/2013 12:07:12 PM
  • I agree that swapping sleep with exercise is my biggest curse. Starting today, naps are a no-no. When tired during the day I will force myself to go for a walk, jump rope or lift weights. - 11/3/2013 12:42:06 PM
  • Thanks for all the info. - 7/16/2013 7:44:00 AM
  • ok from that my 2 mistakes I would say :
    - I don't try hard enough
    - I haven't cahnged my diet.. my diet is especially challenging ! I am eating much less than before but I beleive in a wrong way !! I am skippind dinner and my eating time is not fixed.. thanks for my long working hours and exhustion that leave you with only desire to sleep.. and when it is time to eat , you try to grap any thing and just fill up .. what a miss?? any help??!! - 7/13/2013 1:52:26 PM
  • Great article. I am saving this article. - 7/12/2013 9:34:27 PM
  • I like the idea of setting a timer every half an hour to get up and walk around the office. I will definitely start doing that, I sit in front of a computer all day. Besides, even just a little walking should boost my energy level during the day. - 7/12/2013 8:37:23 AM
  • Okay...so the article says sleep is more important than exercise. I have always wondered about that. I get my exercise in almost every day but sleeping...that is definitely a work in progress. - 7/7/2013 2:39:24 PM
  • Not getting enough sleep is an issue for me. I will try some of these changes and see if I can have better results! - 6/25/2013 9:10:27 AM
  • not getting enough sleep is undoubtedly my biggest hurdle to overcome. - 6/3/2013 7:57:26 PM
  • I think rest and eating are the two biggest issues which cause us to plateau. when I dont get enough rest and/or I don't eat enough..I can't function! - 4/17/2013 3:22:56 PM
  • LUNAESTRELLA
    very helpful info... Thanx! - 4/4/2013 4:00:34 PM
  • #9 is you're not using a heart rate monitor or watch. ;-) - 4/2/2013 11:17:09 AM
Popular Calories Burned Searches: Water Jogging  |  Snowboarding  |  SparkPeople: 6-Minute Butt Blasting Workout Video

x Lose 10 Pounds by October 13! Get a FREE Personalized Plan