Have you been working hard at being healthier? Maybe you’ve been going to the gym or exercising regularly or suffering through a restricted diet. Why isn’t anything happening? There could be some culprits that are hindering your progress and that is why you are not getting results.
1. Clinging to old habits. Maybe years ago, you tried something and it worked for you. It doesn’t mean it will work now. If you are doing the same thing , without results , it may be time to give that idea up for something new .
2. Are you really not getting results? What are you using to measure your results ? We have all heard that the scale doesn’t tell the whole story-and this is sometimes true! Taking pictures of your body and tape measurements (for inches lost/gained) is a better tool sometimes. Are you using the way you feel, happiness, healthy , etc as a measure? This is a great tool, BUT, understand that other things will effect that measure of progress besides your food or fitness choices . I suggest picking a reliable, measurable indicator of progress …it could be the scale, tape measurements, progress pictures, lab tests / vital signs (such as blood pressure, heart rate, diabetes /glucose management). It is a GREAT thing when One decides to take charge of their health because they want to feel well /better -BUT, too often we let our emotions or life situations take over and you may think you aren’t making progress in your health when, you , in fact , are!
Lots of times people think they aren’t getting result, when the progress IS happening, but slowly. Health and fitness is not always a linear thing– it doesn’t go “ I started making healthier choices so I will lose 2# of fat , 2” on my waist , or gain 1# of muscle every month”. That’s not how our bodies work. Your body is a well-made, smart machine designed for survival!!!! (And reproduction , which plays a huge role for female progress, I digress ) It does not care if you are not getting the results you want ! If it thinks you are starving, it will try to stop you in a number of ways. This is why #2 is so important…find a way to measure so you can visibly see the progress, even if it is slow. And there will be times where nothing is happening and changes need to be made. But, you want to be sure that is really the case before you change something.
3. I don’t want any one to get their feelings hurt here, because I have been here before myself!!! Reason #3 that you might not be getting the results you expect : you are not working out as hard as you think. You may be going to the gym every day, sweating, and breathing hard , BUT, that doesn’t mean anything really. Are you doing the same exercises or same weights as you did last year? Are you really good at running, but keep running? Is your pace always the same? Your body is smart (see above ⬆️) and it becomes efficient at things you do repeatedly. It will down -regulate processes in your body so it extracts oxygen at a different rate to save calories . Are you lifting weights until muscle failure? You should feel like you can barely finish your last few reps. I’m not saying to do crazy stuff and risk hurting yourself. But if you’re chatting it up or texting while lifting, you aren’t working that hard . I don’t care how strong you are. You may have been that strong for years. IF you want change -and you are not getting results, you’re going to have to start making yourself a little uncomfortable…run faster, run intervals instead of steady, do more reps, do supersets, use more weight, stop taking so many rests, etc.
4. Your food is not as “healthy” as you think. I have also been in this situation before..so frustrated because I felt that I WAS working hard, and eating healthy …I have since learned a LOT about nutrition and nutrients. Just because something is touted as a “health food” , does not mean it will help you to get results. Eating avocados, hummus, whole grain pasta, and almond butter each have their own health benefits…BUT, it doesn’t mean eating that for lunch every day is going to help you lose fat or build muscle. I have found that almost everyone I have helped has started out telling me “I eat really healthy” only to find out later that the choices they were making were actually hindering them from the results they wanted. If you don’t know where to start, read this : The First Step to Getting Healthier .
5. You aren’t following a plan that fits your goals. I have also been susceptible to this . I have been into fitness of some sort for a long time. I have tried so many different things. Weight lifting / bodybuilding is what I found that I loved . I lifted weights for years, gained some muscle, changed my body some. But, I always wanted a little more results than I was getting. After I hired a contest prep coach,I realized that I had even working out aimlessly, without a specific plan or goal for a long time. My desire was to be healthy, lose some fat, and lift weights to gain more muscles. My workouts were sometimes cardio, sometimes plyometrics, sometimes powerlifting style, sometimes crossfit style, and sometimes all of that mixed together. I wasn’t eating enough protein to build / repair the muscles I was tearing down and I was running out of energy a lot of times because my carbohydrate intake was too low. (Please note that I said this about what I found that I liked and what worked for ME and MY goals) It is a good idea to pick a specific plan / goal and follow it for 8-12 weeks . This will allow enough time for you to develop a good habit, master the plan , and see measurable progress over time. When that is over, you can determine what you did / didn’t like about that and tweak your next plan for your new goal. You cannot say something “did not work” if you do not have a specific plan laid out with measurable outcomes. Having a plan can also help with time management. After you are familiar with your gym / exercise routine / eating plan , you can do it quicker and not have to wonder if you should do more or less of this or that.
6. This is the most important one –> You have not been consistent over time. I feel that this is where most people fail. It takes a lot longer than most people think to lose fat, gain muscle, or get stronger. Getting healthier in general, can be done with any small step, and I believe it’s effects are immediate. The measurable improvements , such as weight loss, visual / aesthetics , reversing diseases (like high blood pressure, Type 2 Diabetes, elevated cholesterol , etc) take much longer. Most of the fad diets / programs WILL bring much quicker results , but they often come at a higher expense to your body and they aren’t sustainable for the long term usually. It is easy to just drop a food group (low-carb , low fat, vegetarian, high glycemic, dairy, grains, etc) and get some quick results..I think it is much healthier to actually learn about all foods, their value, their relationship to your goals, what YOUR body needs, and how you can manipulate the food and exercise to fit your life for the long haul. Who cares if you have the “best , most healthy” plan known to science, if no-one can adhere to it?? People often do one thing for a few weeks, fall off the wagon after a weekend get away, continue with the free for all when they get back into town..next thing you know they are like ” I have to get a hold of myself” , so they take some drastic measure to attempt to “undo” what they did …enter crash diet number 2. And the cycle repeats. If you can teach yourself about these things, and learn to practice moderation , you won’t have to take such extreme measures. This will allow for more consistency. As I said in reason 2. above, your progress doesn’t happen at a steady rate-sometimes it takes a few weeks to see any thing..so, if you’re on and off every couple weeks, it will be hard to make an accurate judgement of your progress. This is not to say you have to be perfect allll the time..but, if you have a weekend getaway , leave it at that. Start back the next morning. Plan ahead before you go on the weekend get away. If you know you have a social event on a Friday night, you can adjust your eating and workouts to fit that , plan a splurge meal, and then get back on track the next day. The key is to KEEP ON GOING….Start over 100 times if you have to. I really hate to even say START OVER, because, your health is a journey that doesn’t really have a stop date. Every choice you are making is working towards better or worse health , even if you dont think about it. There is no “arrival” spot for health…like if you do XYZ or look like XYZ or have XYZ body fat % then you have ” arrived at being healthy”. It is something that we all have to work on our entire life. Be consistent at trying. It took time to get where you are at, and it will take time to get to a healthier place.
This is a collage pic of 5 years of working on my health and body….from under-eating, binge/restrict eating, over exercising, getting strong, loving my body, pregnancy, sick kids , injuries / surgeries, and on and on…it takes time !!! No matter what knocks you down, just start back when you can and keep at it!!
I hope these reasons get you to examine your current health and goals. If you need any help at all , email me @ KLeFrereFit@gmail.com !!!! I know what it is like to be trying really hard and not getting results.
Happy and Healthy Living Y’all!!