You have identified some realistic fitness goals, have been on a fitness plan for a few weeks and you are working out consistently but you haven’t lost a pound and your jeans are still tight. Are you thinking it’s time to throw in the towel? Don’t.
I know you have heard it before: you have to be patient. Changes don’t happen overnight. Give it some time and review what is working and consider if there is a reason for the lack of results.
Cardio training is not enough
I frequently hear the only solution to losing weight is cardio. Cardio is definitely required for calorie burn but you need to consider a well-rounded plan. Focus on all three elements of training: cardiorespiratory, strength training and flexibility. If you are really looking to change your body composition you need to consider building more muscle through strength training. Flexibility training will enhance your performance with both cardio training and reduce the stress in the muscles from strength training.
Diet
Is your diet jeopardizing your results? Contrary to popular belief, you can’t out-exercise a bad diet. Please don’t read this as you need to be on a diet to meet your goals but you do need to consider what you are eating and how this may affect your ability to reach your goals. If you aren’t seeing results what you are putting in your mouth could be the culprit.
Intensity
As you workout more your body adapts and becomes more efficient. If your workout is no longer challenging your body is no longer changing. Push yourself beyond your comfort zone.
Try increasing the intensity of your cardiorespiratory training by adding another cardio day to your plan or changing up your routine completely and get off the treadmill and try out the elliptical or try a group fitness class.
Turn up the intensity of your resistance training by increasing weights. If you can complete 10 to 12 repetitions easily it is time to increase the weight. The last couple of reps should be difficult to complete but should not jeopardize quality or form.
Not enough sleep
Regularly swapping sleep to workout can seriously affect your results. We are all busy and sometimes the only way to fit a workout in is by getting up earlier. If you were up late the night before or had a sleepless night consider foregoing the early morning workout or even shortening it for that much needed sleep. If you are exhausted from lack of sleep you won’t get much from your workout anyway. Build a sleep schedule with early nights if you are going to make it an early workout.
I have mentioned before that there is no fast and easy way to get fit. Hard work, dedication and patience will get you where you want to be. Expect to make changes to your fitness plans and eating habits along the way. Stay focussed on your goals.
