In this blog post, I want to talk about 3 major reasons you might not be seeing results! You’ll learn what 3 things might be holding you back from achieving your goals and how to make sure you avoid these things altogether!
#1: You Might Be In A Plateau.
A plateau simply means you have probably been doing the same workout for over a long period of time and it is no longer giving you the results you used to have when you first started. This is completely normal, this is actually something called the plateau phase, or the adaption phase.
When you first start a workout; you are doing an alarm phase for your body. Your body is shocked, you are giving your body some kind of new stimulus so you are actually creating neural adaptations to accommodate this shock, this new workout, this new regiment that you are putting your body through.
So for the first 4 weeks of a new program, you are simply getting neural adaptations — your brain is literally changing. After 4 -8 weeks, then you start to see some physical changes, some physiological changes due to this new stimulus.
But then, around 8-12 weeks we start to adapt to the workout. So those physical and neural changes that you received from day one till about 8-12 weeks or so — you are no longer seeing those adaptations because your body and brain has become used to the stimulus.
So, it is very important to change up your workouts every 8-12 weeks to ensure that you are shocking your body, allowing it to have some new stimulus, some new change in order to get those physical changes that you want to see.
#2: You Might Be Over Training.
Now take it from me; I was a dance fitness trainer and had to train 4-6 hours a day. I was dripping in sweat, yet I did not see any changes in my body. The reason why is because I was actually overtraining. When you spend way too much time in the gym, I would say an hour or more in the gym, you actually might be doing more harm than good.
There are many physiological disadvantages when it comes to overtraining, such as physiological problems including illness, loss of sleep, moodiness, decreased physical performance and overuse injuries.
Now you have to make sure that you are recovering properly as well.
Taking every measure to stretch out your muscles after a workout, doing some self myofascial release and also taking that rest day. Don’t go 7 days a week of brutally killing yourself in the gym that is not beneficial. All of our muscle gains happen on a rest day, on recovery day, not when you are breaking your muscles down.
It is when we have our a rest day that our muscles can rebuild, and rejuvenate and build more muscle fibers to get that toned, defined body that you want. So make sure you prioritize your rest day. But that doesn’t have to mean that you simply have to lie on the couch for the entire day. That simply means taking a break from increasing your heart rate, you don’t have to break a sweat, but you can still take a nice leisurely walk, maybe go on a hike, do some yoga, do some active stretching.
But make sure you prioritize that rest day so you can re-build your muscle fibers and get ready for your next killer workout.
Reason #3 That You Might Just Be Focusing Too Much On Cardio.
Now cardio is a great way to release stress and get those endorphins in your body. But if you are just focusing on cardio, you might be actually losing muscle in the process. When we do a lot of aerobic cardio, you might be losing fat in the process, but you also might be losing muscle.
The reason why is because we are not allowing ourselves to add strength training or resistance training in our regimen. So make sure you are adding strength training, whether that is through yoga and building your muscles through simple gravity, by doing push ups and body weight training. You can also do weight lifting; it is really up to you when it comes to what training you need to do. But make sure that you are building your muscles.
I know that there is a common myth that women tend to think that weightlifting is a guy thing or it is masculine thing; but I am telling you that if you want those curves, those beautiful curves on your body, and strengthen and defined — have a defined physique and figure — you need to make sure you are adding extra loads, extra resistance, extra weight on your muscles, for them to break down the muscle fibers and regrow so you can get that defined look.
So make sure you are implementing at least three to four days resistance training to get that defined body that you are looking for.
I hope this blog post helped! My goal is to help you MASTER your nutrition and workouts so that you can finally get the body, health, and happiness you’ve always wanted!