If you spend your time being inactive and sitting too much during the day, but you exercise two to three times a week, then working out will not help you to get in shape. You need to try to be active as much as possible. Of course, you also cannot out-work a bad diet, especially not with 2-3 workouts a week. But if you are working out more than 3 times a week and still not seeing the results you want, these can be the reasons why:
You always do the same exercises, same weights, same intensity
If you exercise regularly and have no visible results, chances are you are choosing the wrong exercises and repeating them over and over again, fitness experts say. The constant repetition of the same exercises (and same weights) is not good for your figure because the body gradually gets used to those exercises, the constant weight and intensity, and the body doesn’t use too much effort in executing them, so you won’t burn much fat. Therefore, combined exercise such as strength training, cardio and flexibility exercises should be used together.
You over-eat after the workout
Eating excessive amounts of food after the workout is a common mistake that many trainees make. If you want to lose fat, you need to eat fewer calories than you burn. Your muscles are not visible because they are covered with a layer of fat that you need to lose first. Also, people often don’t count what they eat “on the go” to their daily calorie intake. You also need to be careful about what you eat. Refined foods, too much sugar, white flour will raise your insulin too much and trigger the fat storage process.
You have very little sleep
Insufficient amount of sleep and stress adversely affect the body, so the body can not receive all the positive effects of exercise. Sleep is essential for muscle recovery after exercise, while stress can disrupt the work of hormones and cause the body to accumulate fat.
You practice, but you sit too much
A sedentary lifestyle has a detrimental effect on your health and well-being. Exercising several times a week can not reduce that effect, so during the working hours it’s recommended that you do small breaks and take a short walk, use the stairs instead of the elevator etc.
You have set high limits
In order to achieve good shape, you need to set realistic goals, because if they are too high, they will only cause you frustration. As a result, people are easily demotivated and stop exercising. Very high limits have a similar effect on those who focus only on certain problem areas of the body that they want to sort out, so they do not see the positive effects of exercise on overall health.