Doing muscular or cardiovascular training in the gym is a positive practice in improving the conditions of both body and mind. But at times, things just don’t seem to be working out as they should. This can be frustrating, and make the whole gym visit feel fairly futile. So what are some of the things that could be going wrong?
For gym enthusiasts, the best sports sites can help to provide information on working out, with tips and techniques that are not to be missed.
Table of Contents
- You’re not eating before you work out
- You’re focussing on the wrong exercises
- You’re going through your reps too quickly
- You’re training the same muscle groups consecutively
- You’re not gradually increasing your workouts
- You’re not changing your routines
- You’re finding too many distractions
- You’re not tracking your progress
- You set your expectations too high
You’re not eating before you work out
Research has shown that working out on a fast then eating later results in more fat stored during the day. This means a wasted workout if your goal is to lose weight. A healthy breakfast with low-GI carbohydrates is the best way of fueling a workout. Adequately refueling after a workout is another thing to remember – the muscles need amino acids or protein within 45 minutes of a workout.
You’re focussing on the wrong exercises
In the gym, some may be guilty of vainly trying to bulk up, such as concentrating on curls to build the biceps. This kind of isolation exercises that focus on working one part of the body is more effective when done at the end of a session. Experts advise more complex exercises and variations that work for different muscle groups, as this leads to more efficient overall growth.
You’re going through your reps too quickly
Once the goal of doing a certain number of repetitions has been set, it becomes a challenge to get them done. This means the speed at which you complete them can increase at the expense of muscle growth. The muscles need time to fill with blood, and this takes time. Faster reps may increase strength, but for this, a consistent pace is required.
You’re training the same muscle groups consecutively
The main problem with exercising the same muscle groups back-to-back is that your muscles won’t have sufficient time to recover. This will work on your endurance, but when muscles are fatigued, it will be difficult for them to grow stronger. Alternating between different muscle groups is the best possible option.
You’re not gradually increasing your workouts
People can often get used to a certain weight, or distance, then keep to it. Sometimes, the next weight can seem too much of a challenge, so it’s easier to not change the routine. This means the muscle is not making any progression, so the workout is ineffective. Don’t be afraid of increasing by the smallest increments every time, as this is at least some progress.
You’re not changing your routines
Are you doing the same routine every week? In this case, it should be no surprise you’re not going anywhere. The body needs to be challenged to grow, and the same exercises in the same sequence will not bring a stress-and-recovery cycle that leads to growth. Respond to the changes in your body and edit your workout accordingly.
You’re finding too many distractions
There is always a variety of distractions that can be found, and these usually come in the form of a digital device. Whether it’s music, podcasts, or even streaming Netflix, the potential diversions are numerous. Adjusting your device will take from your workout, and your attention will be elsewhere. This means losing focus on your more immediate objective.
You’re not tracking your progress
An effective workout needs to be carefully planned for progression can be realized. The term for working out without conscious preparation is chaos training. Without keeping adequate records, there is no way of knowing what progress has been made – if any at all. Find some way of keeping track so you will be able to reward yourself later.
You set your expectations too high
At times, we can all make unrealistic objectives. That new vision we have of being toned and muscular simply because we joined a gym could be a more distant dream. When we set goals, we need them to be attainable, so don’t be too hard on yourself. Training our bodies takes time and pays off slowly and gradually.
For every gym experience that seems ineffective, there is always a way of fixing it. Working out will almost always contribute to good health, so don’t let yourself be affected by the less positive indicators.