No Results From Working Out

4 Actionable Hacks When You See no Results From Working Out

Have you ever found yourself stuck in your exercising progress? Whatever your ultimate goal is, chances are the answer to this question is yes.

We have all been there, you hit week number 8 or so, and surprise: It’s no longer as it was in the beginning – when you saw progress every week and felt both better and stronger each day.

Suddenly it’s like someone has pulled the hand brake, and no matter how hard you try – you see no results from working out.

FYT Personal Trainer Banner

Don’t give up just yet. The truth is, it is inevitable to hit this so-called plateau more than one time in your exercising life. But just like with anything else in life in which you want to be successful, sometimes we need to get out of our comfort zones to go beyond.

Let’s face it; changes need to be made in your exercising routine and possibly in your daily life as well!

But don’t panic, you don’t have to be extreme to see improvements. All it takes is some small fine-tuning:

4 Science-Based Ways to Reach Your Exercise Potential

Play With Your Diet

It is here where you have to be smart:

Don’t force yourself into an excruciatingly hard diet; it just won’t work!

Start small.

If you want to lose weight, cut down on your carbs little by little:

  • Don’t order those extra fries,
  • eat some fruit instead of that bar of chocolate as a snack,
  • drink some sparkling water instead of Coca Cola, and
  • stop eating at latest when you feel filled up!

On the other hand, if you want to put on muscle, eat a bit more of protein:

  • Have an extra piece of lean chicken or some tuna.
  • Snack on almonds, eggs or chickpeas.
  • Drink milk.
  • Drink a protein shake after exercise.

Trust me. You will see the difference in no time!

Resting And Sleeping

Our bodies need these two just as much as they need exercise and good food.

Fact is, it has been scientifically proved that a lack of sleep directly correlates with having food cravings, reducing fat loss and hindering muscle growth.

Quite simply put, if you don’t sleep enough, your body can’t restore your energy levels and repair damaged tissue.

“Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep.”

Reference: harvard.edu – Sleep and Health

The cool thing is that just by adding 30 more minutes of sleep to your night, you can restore the balance in only a few weeks.

Finding Someone to Compete With

Success in life sometimes comes from receiving encouragement from others in our daily lives.

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

Workout Motivation via @_meccca ?? & @iamtherealdp ?? ⠀ TAG YOUR WORKOUT PARTNER! ?????? ⠀ @fitfortheculture | #fitfortheculture

A post shared by Fit For The Culture (@fitfortheculture) on

Humans are social beings and need interaction with others. The same can be applied when trying to achieve fitness goals.

Find a relative or friend who wants to hit the same fitness marks. Competition sometimes can also trigger that extra bit of motivation you needed.

“Competition triggers a social ratcheting-up process. In a competitive setting, each person’s activity raises the bar for everyone else.”

Reference: upenn.edu – Want To Exercise More? Get Yourself Some Competition

It turns out that sharing your experience with others on the same pursuit can be an enlightening and helpful activity. Asking for a bit of help can do wonders!

Mixing up Your Routine

Sometimes staying put in one place or activity can be detrimental to your progress.

Not just in exercising, but also in many other aspects of your life. With that in mind, expecting the same exercising routine to work with the same effect after 2 months is a bit dreamy.

The key here is variety.

It is up to you to give yourself and your body a challenge now and then to get out of your comfort zone.

There is a TON of different ways to do your exercise; I have gathered some of the best at-home exercises to provide you with all the tools you need for variation and maximum gains.

Be sure to bookmark it!

But beware of being overambitious, keep it simple yet challenging, and the changes will show sooner than you expected!

RELATED:

Final Words: No Results From Working Out? It’s Time to Take Action!

So, you see no results from working out.

What to do?

Well:

The bottom line is, while there might be more pieces of advice out there, the fundamental pillars of any exercising routine are:

  • exercise,
  • dieting,
  • and resting.

Remember that little changes over time, -can amount to great results.

Keep it simple -and take action!

Before you leave:

For more tips, hacks, and workout routines, visit my ENORMOUS strength-building archive for tons of inspiration!

Other Helpful Resources