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Top 10 Reasons Why Your Gym Workout Plan is Not Working

Updated on November 20, 2016
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Dr John applies his Biochemistry & Physiology research background (PhD) to develop reviews of exercises, training, run, walk, workouts, gym

Sometimes going through all that motion is not enough. It depends on how you do it, how fast you do it, how well you do it, how often you do it, and how much sleep of food you get after you do it.

Gym work is like a serving of food – it’s a package of many things: some good, some bad and some ugly. The outcome is more than the the sum of the parts as the outcome depends on what happens before and after each workout.

It is like walking and jogging for exercise - doing it slowly has very little benefits and you may be wasting your time, apart from the relaxation.

Under-performing or the peripheral stuff like food can turn a good workout plan into a dream, a performance on stage - just going through the motions with very little to show for it.

Doing something may be better than doing nothing, but not by much!

This article is a wake up call for you to look at the ten common things that make workouts fail in meeting their objectives.

Tracking and Monitoring Progress Helps
Tracking and Monitoring Progress Helps | Source
You are what you actually become, not what you dream of becoming
You are what you actually become, not what you dream of becoming | Source
Group workouts improve work rates at high intensity
Group workouts improve work rates at high intensity | Source

Top 10 Possible Reasons While Workout Plans Under Perform

1. Does your workout make you hungry so you eat too much or do you overeat anyway

The weight loss formula is very unforgiving - you are what you eat, and what is left after burning off calories. The principle is very simple. To lose weight you have to burn more calories than you eat. If you eat a mountain but run up mole hills or lift mini-weights in light workouts it simply won't work. If you eat less, but burn more you lose more. If you eat less but burn little you won't lose much. You need to calculate your calorie deficit: calories burnt minus calories eaten. Look up the calories in your meals and calories burnt via exercises and do the sums.

2. Pounds versus Inches

You may be losing fat, but adding muscle. Since muscle weighs more than fat, watching the weight scale may not be a reflection of your progress. Measure your waist circumference, thigh and arm dimensions regularly as well. An intense workout routine may not be the best way to get fit and lose weight, but it is good for building muscle mass. Plan to have no surprises, and plan to really achieve your goals. Eating far less and working out more can achieve the joint objectives of building lean muscle on a lighter body.

3. Fast and Furious – Quick high work-rate routines are more effective

If you start to hit a plateau, consider increasing the intensity and speed of your routines. If your weight loss rate stalls you may need to eat less as well. There is a lot of research which shows the benefits of short high intensity routines. Doing more shorter high intensity routines may fit in with your life style better and meet your objectives and desired outcomes

4. If you only do cardio routines you won’t build muscle mass and strength quickly

An elliptical routine of 45 minutes may feel like an excellent workout, but to build muscle you really need to add some weight training. Match your routines to your objectives and stick with your plans, monitoring and tracking.

5. Following the Latest Trends and Fads may be Counter-Productive

Making too many changes, and following all the new trends and fads can lead nowhere fast. Stick to what you know works for you. Only adopt new fads if they fit in with your overall plan.

6. Stop Kidding Yourself and Get Real

Are you really trying hard, or just going through the motions? Do you keep track of your performance in a diary, including times and work-rate. It is so east to be slack and too easy on yourself. Monitor your food intake, portions and your work-out routine very closely. Track your progress and make changes to meet your objectives. The end justifies the need and pain.

7. Stop Excessive Food Rewards

Hard exercise makes you hungry. You can quickly undo all your hard work by overeating on the wrong type of foods in the cafe after each workout. Eat salads, fruit and low calorie food with low calorie density and high fiber.

8. You don’t set enough challenges in your programs

Do you have a fitness program that has ongoing challenges and milestones? If not, you are probably not committed enough to working hard and efficiently to meet your goals.

9. Maybe you are Working too Hard

Exhaustion and over-exertion can kill motivation. Boredom can have the same negative effects. You need variety such as cross-training routines to stay on track to meet your aims. Lower your work rate if you risk injury or it is likely to kill your motivation.

10. Are you Getting Enough Rest and Sleep?

Building muscles requires adequate time for repair for minor damage and strains and for your metabolisms to work to add new muscle fibers. Any routine should have planned rest periods and days off.

Do you monitor and track your workout program and have milestones?

See results

© 2013 Dr. John Anderson


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