Joelle Laguillo Bernheimer is a fitness professional and wellness enthusiast, who contributes to online publications around living a healthy lifestyle. In the following article, Joelle Bernheimer explains why some people don’t see the results they are expecting when working out.
As the year comes to a close, more people will be thinking about goals for the new year. According to Forbes, more than 40% of people make resolutions and it is likely that one of them will be to hit the gym consistently.
From running to dancing, there are a variety of classes that people partake in at the gym, however, the most common activity is lifting weights. Although, not everyone sees results right away.
Not Diversifying Weights or Exercises
One of the most important factors with exercise, is variety. Doing the same routine over and over will work the same muscles and eventually, the body gets used to the habit explains Joelle Laguillo Bernheimer.
Muscles burn more calories and repetitive exercise means that the same muscle is worked to its extent and then eventually the muscle will plateau. Many experts say that working out should include a mixture of aerobic activity, strength training, and stretching.
Cheating During Meals
A common thought among gym goers is that they can (and should) reward themselves for exercising. Joelle Laguillo Bernheimer says that this is a surefire way to backfire on your weight loss goals because many desserts, especially processed ones, are full of sugar and carbs.
Sweets are not the only thing to watch out for though. There is also the fact that someone can eat too much, even when the meal is “healthy”. Losing weight means taking in less calories than burned, so by taking in even more calories, the exercise becomes moot.
The most essential diet includes lots of greens, whole grains, and natural foods, meaning no preservatives and chemicals explains Joelle Bernheimer.
Not Challenging Enough
Another reason people do not see results is that they aren’t pushing themselves hard enough. It is good to take breaks and have “easy” days, but there also has to be enough of a challenge to keep the body in its “burning calories” mode.
According to NBC News, it’s good to get the heart beating. Like any muscle, the heart needs to be exercise and if physical activity isn’t doing that, then it’s not working the heart muscle enough. Soreness can be a good sign and means that your body is being pushed in a good way. Think of soreness as muscle recovery.
Skipping the Basics
When beginning, or getting back into working out, it’s always a good idea to start out with the basics. Whenever people try to jump right into intense exercise, it’s usually because they think they’ll get faster results. Instead, the opposite can occur. A person is more likely to hurt or injure themselves and likely won’t see any results because the body hasn’t adjusted, or its too painful to continue.
In addition, trying to kick off with something very challenging can feel hopeless and many people will stop trying because they feel like a failure. Joelle Laguillo Bernheimer says that when starting small or with basic exercises, it makes people feel more confident in their ability, and to keep going.
Thinking Protein is the End All Be All
Joelle Laguillo says that a common wellness myth is that protein is the answer to everything. Protein gets results, keeps endurance up, and makes exercising easier, or at least that’s what many people think. In reality, protein is more nuanced when it comes to diet.
The Mayo Clinic states that protein is necessary because it provides the amino acids that the body needs to build and repair muscles. While this is important, the body also needs more than that to function.
Carbs have gotten a bad rap, but they also provide energy to continue exercising. Fruits and vegetables provide essential vitamins to keep the body healthy and fats (yes, fats!) are also important because they provide fatty acids that help the body better absorb certain vitamins.
Too Much Recovery
The last reason for not seeing results at the gym? Too much recovery time explains Joelle Laguillo. While it’s good to take a break and rest, if someone goes too long between workouts, the body’s blood flow and muscles will lose strength.
Most experts say that taking breaks is good, especially after vigorous exercise where the potential for injury increases, but the break should not be longer than 48 hours.
