Not seeing the results you want? Check out this list and see if you can put yourself back on course.
Many people have discovered that proper hydration with sports drinks helps them run faster, have better motor skills, and stay mentally sharper–and the research bears that out. But sometimes plain old water does the trick.
1 – You are working out too much. In general, your body needs 72 hours to go through one metabolic cycle, which promotes healing of tissue torn during active workouts. Try focusing on upper body one day, lower the next and taking every third day off.
2 – You aren’t getting enough sleep. Most of the healing of muscle tissue happens while you sleep. Sleep releases growth hormones that repair and renew muscles starting at your third or fourth hour of sleep. Keep a cool, dark room, and try going to bed at the same time every day and get at least 6 hours of sleep a night.
“Something is better than nothing, and even if you only exercise once a week for a month because you’re on vacation, that’s still four days of exercising. Keep in mind that this is a long term goal. –M. St. Michael, Personal Trainer
3 – You’re not eating correctly. If you starve yourself while you’re working out, your body goes into “starvation mode” and your metabolism slows down. After intense exercise, your metabolic rate revs up for up to 2 days, but if you’re not eating right, the fat-burning doesn’t happen.
4 – You’re not warming up. Warming up and stretching are a must. Warming lubricates the joints and stretching before your workout can prep your muscles for exercise. Post-workout stretching can improve flexibility. Hold every stretch for at least 10 seconds.
5 – Your muscle memory. Mix up your workout to prevent muscles from training themselves to automatically perform a motion. Switch up your session a little every day and do a complete overhaul ever six weeks. Use different angles, change your grip, switch up the number of reps or the amount of weight.
6 – You’ve got bad form. Good body mechanics during warm up, stretching, and exercise makes all the difference. Good form helps insure you don’t get injured and that the maximum benefits are gained from the exercise. Grab a personal trainer for help next time you’re at the gym. You’ll be glad you did.