One of the most common things you hear when people start off on their fitness journey is 'Why am I not seeing results?'. It's the number one factor that deters so many from building a healthy lifestyle & committing to it!
There are so many elements that contribute to why you may or may not see results. When it comes down to it, the truth is YOU are the only reason why you aren't seeing results, here's why:
1. You aren't working towards a clear goal
Majority of the time when people are setting themselves fitness goals whether this be a new PB, growing a muscle group, leaning out, etc - generally these goals are either set too unrealistic or too vague. When you set the bar too high you're creating unrealistic expectations that you're not achieving, which is why you think you're not seeing results.
An example of a goal that's too vague would be 'I want to get build muscle'. But in order to actually achieve this you need to take a closer look & break it down. Think of things like 'What muscle groups do I want to build?', 'Do I want to build lean muscle or am I prepared to bulk?', etc. By asking yourself these questions it helps to narrow down exactly what it is you want to achieve so you can set yourself a clearly defined, achievable & measurable goal. An example of this would be 'I want to gain 2kg of lean muscle by the end of the next 4 weeks'.
2. Not progressing in your training
In order to be achieving results you need to be consistently progressing in your training. The most common form of this is progressive overload (PO) which creates muscle tension over time forcing the muscles to adapt by growing. Consistency is key when it comes to seeing results so rather than doing a different workout every day of every week write up a training plan & stick to it. Use progressive overload here to avoid getting board & add variety to your workout so you're being consistent whilst also progressing & keeping things challenging.
3. Don't have a structured training plan
To see results you need to have a structured training plan that's in line with your goals. For example if your goal is to grow your glutes, you're going to write a structured training plan that allows you to train your glutes efficiently. You're not going to train upper body 4 days a week & expect to see your glutes grow. Instead you're going to write a training plan that's specific to growing your glutes.
4. Diet isn't inline with your goals
The reality is you can exercise as much as you want but if you're eating more than you burn you're going to put on weight likewise if you're burning more than you eat you'll lose weight. Need you need to make sure your total calories for the day are in line with your goals. So if your goal is to lose weight you need to make sure you're not overestimating calories in vs calories out & are eating in a calorie deficit. The best way to make sure your diet is in line with your goals is to track your calories & macros in an app like My Fitness Pal or similar!
5. Don't get enough rest
Taking a rest day allows for microscopic tears in your muscle tissues torn during exercise to recover & grow. So if you're training 7 days a week without any rest days you're going to make little to no progress as you're not giving your muscles time to recover. If you're tearing your muscles day in & day out & not giving them adequate time to repair they aren't going to grow, which is why you may not be seeing the results you think you should be seeing.
- Summer (@_summerjane)