Three months of training and no progress? You are probably making these mistakes.
Put the excuses aside. Let us look at the reasons that may be holding you back on the way to your fitness goals.
You only train once in a while
One week you train 2 days, the next 5 days and the third not at all? You can avoid that by planning your workouts properly and assigning exercises to specific days. Try several variations and you are guaranteed to find something that suits you.
If you want to build muscle, lose weight or get in shape, consistent training 4 to 5 times a week is recommended.
Do not rely on motivation, it will leave you quickly. Focus on discipline.
You starve yourself or overeat
After a whole day of starving yourself, you peek into the sweets cupboard. At first you resist, but after 5 minutes you have demolished everything in it.
Starving yourself has a negative effect on your metabolism, the proper functioning of your body and your mental health. It is wiser to reach for healthy, quality food than to let yourself go hungry and have nothing but a salad.
Eat regular meals with a balanced ratio of healthy fats, protein and carbohydrates. Your metabolism will run at full speed, and with a full stomach you will find it easier to resist chocolate and crisps. And remember that a slice of pizza or the occasional treat you have been craving will not hurt you.
Your calorie enemy
There is a difference between having a chocolate bar and a yoghurt with an apple and almonds. The bar is tasty, but if you choose the healthier alternative, you can eat more of it. You will feel fuller and you will also get healthy fats, protein, vitamins and minerals. Do not just follow the calorie tables; reach for food with real nutritional value instead.
If you want to find out more about a calorie deficit and its effect on weight loss, read this article.
Lots of training, little rest
Overtraining affects your stress hormone levels, which can cause:
- depression,
- brain fog,
- mood swings.
It can also lead to injuries, burnout or slower progress. Do not neglect quality sleep and sufficient recovery.
Your technique is wrong
Poor technique increases the risk of injury, hurts muscle development and leaves your body aching. Focus on proper technique – check your stance twice and lift once. That way you will reach your goal safely and without pain.
You can read all about how to do squats, deadlifts, ab exercises or hip thrusts properly on our blog.
You keep doing the same thing
The body adapts quickly to the same exercises. Change your routine every now and then, increase the weight or add new exercises. Challenge your body in different ways and work different body parts.
If you want to seriously build strength, consider progressive overload. It is a form of strength training in which gradually increasing the resistance or weight leads to muscle and strength adaptation.
Do not forget dynamic stretching before your workout and static stretching afterwards. An injury is the last thing you need on your way to a fit body.
Training is a fair game – your success depends on the effort you put in.
If you are just starting out and do not want it to fizzle out, read more about how to turn New Year's resolutions into year-round habits with the help of science.
