Have you been going to the gym and working out religiously, yet the scale isn’t budging?
It’s frustrating, but you’re not alone.
The truth is that most people are missing the mark. Let’s look at why you aren’t losing weight and what to do instead.
Why You Aren’t Losing Weight at the Gym
While many factors can impact weight loss, here are the common reasons why you’re not
achieving the results you want with your workout:
Not Keeping Track
You aren’t tracking how much weight you’re lifting. As a result, you can’t assess your gains and keep yourself accountable for lifting more weight over time. An experienced personal trainer can help you keep track of your strength and safely increase the amount you lift as you progress. A well-designed routine can help you build more muscles to burn more calories.
Not Staying Consistent
Let’s face it: losing fat is hard. It could be one of the hardest things you’ll ever do, so get
comfortable with the idea. On top of that, building the physique you want takes time and
persistent effort.
Don’t be discouraged because you aren’t seeing results after a few weeks. Just think, “Rome wasn’t built in one day” to help you keep going.
Not Training Hard Enough
You can’t reap all the benefits of weight training if you’re just going through the motions and speeding through the movements. Getting a set done as quickly as possible may be less painful, but it isn’t a recipe for success.
Complete each rep as perfectly as you can. Work with a personal trainer to help you maintain good form and go through each exercise at the appropriate pace to maximize results.
Not Focusing on the Muscles
As the saying goes, “where the attention goes, the energy flows.” Actively thinking about a
muscle can help you recruit more muscle fibers and make it work harder. Training with intent is often the missing piece of the puzzle when leveling up your exercise routine. For example, when you’re doing squats, you should concentrate on using your quads so you place less tension on the upper body.
Not Paying Attention to Nutrition
An hour at the gym isn't the carte blanche to eat anything you want afterward. If you
overestimate your calorie expenditure, you could be in for an unpleasant surprise next time you step on the scale.
Also, support your weight training effort with sufficient protein intake to help improve your body composition and accelerate your weight loss effort.
Last But Not Least…
Keep in mind that muscles are denser and more metabolically active than fat. You could be
building muscle, getting leaner, and improving your body composition without losing
weight—and that’s ok! Your fitness goal doesn’t have to be limited to the numbers on the scale!