Trainer Tuesdays: I Started Working Out a Couple of Months Ago and Am Not Seeing Results...What Should I Do?

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.

I Started Working Out a Couple of Months Ago and am Not Seeing Results…What Should I Do?

Monika Cotter: If you have been working hard for a few months and still not seeing any results the first thing you need to do is look at what you are  putting into your body. Take a few days to concentrate on what you are eating or try logging your meals on My Fitness Pal (which is a free app you can download on your smart phone or can access on a computer). If your nutrition is good and you are eating fruits and veggies then the next step would be to make a doctors appointment to have your thyroid checked and have your doctor run tests to see if there is any kind of vitamin deficiency. You can also try to change up your work out routine, add more high intensity interval training or more weights. If you go through with all of those things and you still aren't seeing the results you desire it is ok!  It takes time for your body to change. It will eventually happen you just have to stick with it! Hard work and dedication will pay off!

Justin Traft: Working out for some people is tough enough; but then not seeing results from your hard work makes it even worse! Training for as long I have, I’ve seen many different situations that may lead to this possible result. One, the most regular no-no most people fall into is not changing up their routine enough to keep it fresh and keep your muscles guessing. This term is referred to as muscle confusion. What is that you ask? It is simply having a routine that hits different muscle groups on different days but always keeps your muscles guessing because they’re always adapting. Also, be sure that you’re working hard enough to produce results. Everyone has bad days, and things happen; but, don't fall into the habits of making excuses of why you should have a medium workout. Anything worth time is not given…it is earned. The second common reason people aren’t seeing results is their nutrition habits. Most people don't really know how to eat a balanced diet which consists of your fruits, complex carbs, proteins and vegetables. Honestly that’s a huge part of your weight loss success. 6 meals a day--- breaking that down into three meals and three snacks to boost your metabolism. If you feel like your meal planning is still not producing your desired result, then you should plan to make an appointment with registered dietitian to help guide you in the right direction. The final main reason that comes to my mind when people aren’t seeing results is a word that will shock most--- CARDIO. Yes that boost of anaerobic activity can significantly help you go in the right direction as far as weight loss goes.

 Jessica Regula: It can be extremely frustrating when you've been working your butt off at the gym and don't see any results! One of the first things I would recommend is to check your diet. A lot of times you tend to overeat due to having the belief that since you've worked out you deserve more treats. Another thing to ensure results is to switch up your workouts. Your body adapts very easily and you need to keep it guessing. Therefore, start lifting heavier, add in more reps, breakdown your muscle groups differently, add a variety of strength exercises and cardio. Keep it guessing and keep on pushing through...you'll get there!

Fitness Together Dietitian Kerry Fairchild consulting with a client

Adam Teplitz: It's a common complaint, 'I've been working out for two months and not seeing results.' Most importantly, your initial reaction should not be to get discouraged. The rational response is to re-evaluate your training regimen and eating habits. It should be stated that during the first 6 weeks of your training, the body is still adapting and dramatic results should not be expected. If the underlying problem is nutrition, it's likely that the calories aren't being tracked properly. Most people tend to eyeball portions, but don't measure them out. They graze throughout the day, but forget to count the candy bar swiped from the desk. Cheat days are also common. Cheat days wipe out all the progress (calorie deficit) that was created during the week.   My suggestion is to really drill down, measure the portions, read labels, and make sure everything is accurate. When it comes to the training regimen, it's important to remember that the body is constantly adapting to your workout routine and the exercises. Once the body adapts to the exercise, it doesn't require as much energy to achieve the task at hand. For a training program to be effective, you need to constantly switch up the routine , and up the intensity every 2 to 3 weeks. Resistance training is vital to seeing the results you desire.

Joshua Teplitz: If you just started training a couple of months ago but have yet to see results, I would first advise you to make sure that your diet has been tight and controlled.  Even with a strong, efficient workout regimen, results can be slowed and even completely halted if you're consuming fatty, unhealthy foods.  Some people believe that if you work out hard enough, you can afford to splurge when it comes to what you eat but, unfortunately, this just simply isn't true.  It's extremely imperative to pair your workouts with a well thought out eating plan and I would highly recommend consulting with a dietician to ensure optimal results.  If your diet is not the issue, the next logical thing to look at would be the workout itself.  I would ask yourself these five questions when assessing whether or not your workout routine is efficient enough:

1.  Am I working out at least 4-5 times a week?  

2.  Are my workouts at least 30-60 minutes in duration?

3.  Do I maintain a balance between cardio and resistance training? 

4.  Am I challenging myself during the workouts?

5.  Am I executing the exercises with proper form to target the intended muscle groups?

If you answered no to any of the five questions (with a few exceptions to #3), you can pinpoint your mistakes and make the necessary changes that will ultimately lead to greater results and an overall healthier body and lifestyle.

Steven Madden: When you have been working out for awhile and not seeing any results, there are a few things you can do.  First, evaluate your diet and make sure you are eating fewer calories than you are burning.  Next, make sure that when you are working out, you are actually working.  It doesn't help if your comfortable using two 15 pound weights on your lunges, but not really feeling tired or sore.  It may be hard work, but if you're are not working hard, you are not working hard enough.

Kelly Bailey: Not getting results? Don’t blame your trainer…look in the mirror! I know you are rolling your eyes at me right now. The simple truth is that you have to take control of your health if you want to see real results. In my opinion, there are three main reasons people don’t see results. The first reason (especially for weight loss clients) is that they haven’t brought their diet in line with their fitness goals. In fact, many folks seem to think that working out means they can eat whatever they want. If only that were the case! The second reason you may not be getting results is that you aren’t working hard enough during your sessions. Some people are highly motivated and come ready to work hard for their 45 minute session. These folks get results much faster. The third reason you may not be getting results is that you have poor exercise form. If you do not exercise with correct form, you are probably not targeting the correct muscles and you are also putting yourself at risk for injury. A trainer can be helpful, motivating, and will take the guesswork out of your strength training workouts, but keep in mind that your trainer only gets to spend 45 minutes with you a few times per week. During those 45 minutes, you need to come mentally prepared to work hard. After the workout is over, the work is not done. What you do at home is probably more important than what you do in the gym. If you sit on your rear end most of the rest of the time, and your diet is filled with processed and fast foods, you will never reach your fitness goals. Bottom line: your training sessions are important, and your trainer should be pushing you close to your limits, but the rest is up to you!

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