Do you go to every single session at the gym, working hard consistently, and still don’t see the results you expected? You can continue to check the scales all you want, but eventually you will realise that you are doing something wrong that is impacting your weight loss. We’ve tried to help by showing why you are possibly not losing weight despite exercising, so take note of the errors that reduce the effectiveness of your weight loss workouts.
Losing extra kilos is always difficult and requires an effort that combines sufficient physical exercise with a balanced diet. Your goal should be to burn more calories than you eat daily, while also making sure you body has the proper nutrition to recover properly. We propose to follow a series of guidelines that will lead to the best gym routine for weight loss!
Sometimes inadvertently we make training mistakes that can make losing weight more difficult. This is when you often find people asking the age old question ‘why can’t I lose weight?’. Inappropriate foods, habits that do not help us in our goal, a type of training that is not the most ideal. All these things can prevent your weight loss goals from being reached, so it is good to keep it in mind. Review our list and discover why you are not losing weight.
Why don’t I lose weight if I perform weight loss workouts?
It is important to note that each person has their own pace when it comes to shedding pounds and accumulated fat. A metabolic problem may be behind this apparent lack of effectiveness of exercise. However, in most cases, it is small considerations that make the exercises to lose weight ineffective at getting expected results. Among the most common are:
1. What you eat before and after doing workouts
The food you eat before and after training may be the key to the success you get from your efforts. An excess of calories before starting up or a ‘treat’ in the form of foods rich in sugar and fat after the exercise session (because I have worked hard and I deserve it) will make all the effort made worth very little.
Your body relies on the proper food for energy and recovery among other things, so it is important to make sure you are providing your body with the right fuel. When trying to burn fat, you should have a diet plan for weight loss in place that provides the energy you need without excess calories. It should also be the ideal protein diet so your muscles can recover quicker, either from the food you eat or substances like protein shakes.
Sometimes the fault is in the workout routine to lose weight that you follow in each session. Remember that the body quickly gets used to the level of effort required of it, reducing energy consumption as it manages to overcome a new challenge. In simple terms, this means if you repeat the same training over and over again, you will burn less and less calories per session.
The remedy to avoid stagnation when you train is simple: vary your routines to increase the effectiveness of the exercise. Introducing high intensity intervals (HIIT), working with new exercises or combining different types of training such as cross fit, running, full body will increase efficiency. People often find the hitt workouts weight loss results very satisfying, so perhaps you should give it a go.
3. Sedentary habits
As much as you work an hour a day in the gym, it can be easily negated by the activities or habits you have in the rest of the day. If the rest of the day you ‘save’ all the calories possible, you are making a common mistake that makes your fat loss program work just enough. It is something that many people forget to take into account as something that impacts your progression.
When we are talking about saving calories, this is in reference to doing very little for the rest of the day. Being idle for a prolonged period of the day is not great when it comes to trying to lose weight, as performing engaging activities helps to burn calories. Too many hours sitting down playing games or watching shows on the sofa is actually counter productive to your efforts. We are not saying that you can’t do these things, but try to break it up with mobile activities that help to burn fat and calories.
4. Excessive force work / Wrong workout type
If you want to exercise to reduce weight, aerobic exercise should be a priority in your sessions. Cardio is a super effective way to burn fat, and is something that you should utilise as much as possible. The best cardio for weight loss is often sessions focused around equipment such as treadmills and exercise bikes. Classes like HITT are also good options to mix things up.
This does not mean that you have to eliminate strength exercises, but it does mean to limit them, because muscle development implies weight gain, at least during the first months of training. It is not a negative thing, but you must take it into account and know that if your training focuses on the growth of your muscle mass, at first you will notice that not only do you not lose weight, but you increase it (we insist, it is something temporary).
5. Errors in correct hydration
It is a very common failure in weight loss workouts that can ruin all our work. Who does not want a cool drink after training? Be careful! A sugar-rich soda can give you an outrageous amount of calories. You would be surprised that this is even an error, but normally the first thing people do after a workout is grab a tasty drink. They may think it doesn’t impact their results, but they would me mistaken.
If you are looking for proper hydration, then you should look no further than water. There is a reason why most gyms have water fountains available for their clients. The human body is made up of water mostly (up to 60%), which gets drained when you sweat. That is why it is crucial to have a good amount of water throughout your day. The other option is sport drinks like gatorade and powerade, which provides things like electrolytes and carbohydrates to aid recovery.
6. Insufficient rest
After exertion, the body needs a recovery period that allows it to return to full training in the next session. Losing kilos takes some time, which is something that many people often forget in their efforts to lose weight fast. It is a mistake to fall into overtraining, thinking that this way that you will lose weight sooner.
Not only can overtraining lower your ability to perform at your top level, but it also puts you at a higher risk of injury. When you are trying to lose weight, the last thing you need is to get injured and then end up planted on a couch for months. Not getting enough rest will make weight loss workouts ineffective and impatience will delay the results of your effort. Try to allow your body time to recover and adjust to sessions by spacing them out to every second day. Sleep is also important for recovery, so aim for 7 to 8 hours.