Fitness Together Brecksville: What Should I do if I'm Not Getting Results From Exercise?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

What Should I do if I’m Not Getting Results From Exercise?

Just Because You're Working Out, Doesn't Mean It's Working

Brooke Kratche: You've been working hard for weeks, even months, and the results are not coming? How do all those people on T.V. make it look so easy? Don't worry, it's not just you, you are not going insane, it happens a lot. So let's talk about how to get past this. Let's take this on from two different angles. First, let's talk about your diet! Everything you eat is fuel for your body to move, function properly, and recover from your workouts. When you begin to switch your mindset on the purpose of food you will begin to ask the right questions and make better choices for food. That is a good time to schedule an appointment with our Nutrition Together team. They will help you make a plan that is right for you. The right diet could be the missing piece for your body.

Already working with Nutrition Together? Could be time to switch up your workout! Let us know about your concerns and we will be glad to switch things up a bit. Your body can adapt to the demands you put on it becoming more and more efficient as you continue to work hard. Therefore, we need to shock it back into work! By switching things up we are forcing the body to work differently, in a way it has not adapted to.

Still have concerns? Talk to one of us and we are happy to work with you to develop a personalized solution!

Adam Teplitz: There are a number of factors that could contribute to lack of results from an exercise program.

1) You're not working hard enough.
It's always beneficial to slowly increase the intensity and push yourself harder. You have to regularly push yourself beyond your fitness comfort zone.

2) You're working out too hard.
It's important to balance your training days with your rest days. Get plenty of sleep each night.

3) You haven't changed your diet or nutrition habits.
Exercise is great, but if you're not eating a nutritious diet with the appropriate amount of calories, it could be all for nothing. Consider signing up for Nutrition Together to maximize your exercise routine.

4) You sit all day
Even if you workout regularly, what you do for the rest of the day is just as important. Try to work more activities into all areas of your life. Go for a walk after dinner; choose to stand whenever possible; take the stairs.

Follow these tips to feel better, have more energy and achieve the workout results you want and deserve.

Justin Traft: A question many clients may ask or come in with is what should they do if they’re not getting results. Well there are a couple of things you should think about or consider. One, is your routine different or are you just doing same movements. Most successful people go with 6 weeks for a program and then change it up. This causes muscle confusion and the body to adapt. It keeps the body guessing what's next. Number two would be your diet…it's pretty much everything. Quote this forever: "You can’t out-train a bad diet!”. When I lost all of my weight, diet was key to seeing any results from my hard work. Three, always be willing to do some kind of cardio. It's a big player when it comes to continuous weight loss. Weight training alone won't do it. Four, make it fun when you can. Variety is the spice of life. Mix it up. Example: one day maybe do a workout outside when weather permits or with a friend to give you that extra motivation you make be lacking.

Are you feeling frustrated from your exercise routine not working? Call Fitness Together

Kelly Bailey: If you're not getting great results from exercise, there are a few avenues that need to be explored. I would start with nutrition. Try tracking your diet for a few days. This is very telling, and nine times out of ten is where people need to focus more effort. If your nutrition strategy is in line, the next thing to do is get really honest about your workouts. Are you really pushing yourself hard enough? Exercise is uncomfortable. It's extremely important to come into workouts mentally prepared to give it your all. You need to push your body to that sweet spot: close to its limit, but not past. That's where you're going to see changes because it forces your body to make adaptations. Lastly, if you know your nutrition is good and you're working as hard as you can during your workouts, you need to assess whether you may be OVER-DOING exercise. If you are chronically stressed or sleep-deprived, you will be unable to recover from hard exercise. This can cause hormonal imbalance, fatigue, susceptibility to illness, and even weight gain. If it seems like you're constantly tired, irritable, and you're not recovering as quickly as you used to from your workouts, try taking a little time off from heavy workouts and focus on allowing your body some recovery time.

Lisa Clark: In order to get results from exercise, you have to regularly push yourself beyond your fitness comfort zone. Whether you increase the frequency, intensity, or duration of your workouts, you have to switch it up. Not sure where to start? Try adding an extra day of cardio onto your routine, testing out a new group exercise class at the gym, adding another loop around your walking track, or bumping up the incline and speed on the treadmill. Remember, when it comes to exercise, change is good—and that change should be challenging! Also if you can't seem to see those muscles you're trying to build or you aren't losing weight start logging your food 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 are consuming too few calories, that can also slow your metabolism and keep you from shedding those unwanted pounds.

Tuesday, March 15, 2016

What Should I do if I'm Not Getting Results From Exercise?

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