Have you been hitting the gym regularly, only to find that your progress has stalled? Your hours of hard work, cardio, weight lifting, and other exercises and no sign of progress? You’re not alone. Many people experience this in their fitness journey where no matter how much they sweat, the weighing scale doesn’t budge, or the muscles don't seem to grow. But don’t lose your heart! If you're not making any progress even after working out, there are several strategies you can implement to break through the stagnation.
To understand how and where your fitness journey is going wrong because of which you’re unable to achieve your fitness targets, OnlyMyHealth interacted with Jashan Vij, Health and Fat Loss Coach.
According to Vij, there could be a few reasons why you're not making progress. Comprehending these factors can assist you in tweaking your strategy for improved outcomes.
1. Assess Your Workout Routine
Advising, Vij said, “Begin by assessing your exercise regimen. If you have been practicing the same workouts for an extended period, your body might have adjusted, resulting in a lack of progress. Include a combination of cardiovascular, resistance, and flexibility workouts.” He recommended changing the intensity, length, or varieties of workouts to push your muscles in unfamiliar ways. If you have been using the same weight while lifting, consider either raising the weight or altering the repetition pattern to promote muscle building.
2. Check Your Nutrition
If your nutrition doesn't match your goals, simply exercising may not suffice. Make sure you are eating a well-rounded diet that includes protein, good fats, and carbs. Vij said, “Protein is essential for muscle recovery and development, whereas carbs supply the necessary energy for exercise. Additionally, it is important to monitor the number of calories you consume and burn to make sure you are not eating too little or too much, as both can impact your progress.”
3. Assess the Importance of Rest and Recovery
Sufficient rest and recovery are crucial for making progress. Excessive training can impede progress and raise the likelihood of getting injured. Make sure you allow your muscles enough time to recover after each workout. This involves ensuring adequate sleep, as lack of sleep can affect muscle recovery and overall performance. Strive to get between 7 and 9 hours of good quality sleep each night.
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4. Review Your Goals and Tracking Methods
At times, not seeing any visible advancement doesn't necessarily indicate that you're not getting better. Evaluate your objectives and monitoring techniques. Instead of just concentrating on losing weight or gaining muscle, think about other signs of progress such as enhanced strength, improved endurance, or increased flexibility. Consistently monitor your performance and progress in order to make well-informed adjustments.
5. Look for Help From Experts
If you have made changes to your schedule but are not observing any improvements, it may be beneficial to seek advice from a fitness expert. Personal trainers and nutritionists are able to provide personalized guidance, ensure proper exercise technique, and assist in establishing achievable objectives. They are able to offer fresh tactics for surpassing plateaus and maintaining motivation.
Through re-evaluating these essential areas, you can identify possible problems and implement the needed changes to overcome your stagnant progress and keep moving forward towards your fitness objectives.