If you are working out regularly, and trying to make better nutritional choices but still not seeing any improvements in your body, chances are that you are doing something wrong. Some might argue that they have simply hit a “plateau”, but that is just a fancy way of saying that they can’t figure out why progress has stalled.

The first step to start seeing results again is to reset a realistic goal and time frame. Once you know what you want to achieve, only then can you create an exercise and nutrition plan that will lead you to success. To help isolate your problem, here is a list of 5 of the most common reasons for not achieving results, followed by some key changes that will help get you back on the right track.

1. Not Following a proper program or following the same program for too long:

Ever catch yourself wondering around the gym aimlessly from unoccupied machine to unoccupied machine? If so you are not alone, it is not uncommon to find people walking around a gym without a program card. Or worse yet, performing the exact same routine day in and day out are two habits that will never lead you to results.

In order to maximize your workout efforts, you need to consider having a customized exercise program created by a fitness professional which takes all factors into consideration and changes over time. The methodology of your program will be dictated by your goals and then, over time, the program is constantly updated to ensure continuous improvements are met. This will give you the structure you need to maintain focus and give you a sense of purpose at the gym.

2. Not enough workout consistency:

When a new member first joins a gym, their motivation levels are high and they are very enthusiastic about getting fit and healthy. Over time, if they stop being regular at the gym, improvements will cease and motivation will start to drop. Sporadic bouts of exercise are still good for health but will do little progress towards their ultimate goals. The reality is that 2/3 of all members of a gym are irregular in their workout consistency.

One of the best ways to stay consistent and get real results is to train with an experienced workout buddy or personal trainer. Having someone to motivate you and keep you accountable will help you stick to the plan, stay on the cardio machines longer, and keep you coming back to the gym on a regular basis. Plus, with a trainer, you have scheduled appointments each week and a coach who records your body weight, your performance on each exercise, and your progress from workout to workout.

You will have more confidence to take on bigger lifts knowing that someone is there to spot you. At the end of the day, exercising with an experienced partner makes the workout experience much more enjoyable and helps you stay on the path to success.

3. Not exercising with enough intensity:

If you are making it to the gym at least 2-3 times per week on a regular basis but not seeing any results, then chances are you are not exercising with enough intensity. Exercising regularly is great for your health and prevention of disease but, if you actually want to make gains and see muscular improvement, the intensity is the name of the game.

Dorian Yates HIT training style is the most misinterpreted on earth. Or any “one all-out set” variation for that matter. Whereas Arnold’s training philosophy is easily interpreted. Today we have a generation of athletes who brag about only doing 1-3 sets total for their back, thinking that they are following Dorian Yate’s, or Mike Mentzer’s training programs. This could not be further from the truth!

Dorian Yates did not retire because he was tired of competing, he retired because his body basically snapped! Why? Because he trained so intensely, so insanely, and so hardcore that he could only continue for so long. As for Arnold Schwarzenegger, everyone knows how legendary his routines were. Most people do not even attempt to try them out. Labeling them as too high in volume, or too unorthodox!

4. Over-Training:

If you are working out regularly and still not seeing any results then you could be overtraining your body. Exercising is important to stay fit and healthy but if you exercise beyond your body’s ability to repair itself, you are at risk of injury. Typical signs of overtraining are fatigue, a decrease in performance, headaches, insomnia, reduced immunity, and a general loss of enthusiasm for exercising altogether.

After every high-intensity strength training workout, your body and in particular, your central nervous system will need at least 24 hours to fully recover (more time for larger muscle groups). This will give your body enough time to rest and recuperate allowing for improvements to set in. In turn, you will notice an increase in energy, strength, and better muscle tone during your workouts. If you are working out constantly without results, stop what you are doing and take one week off.

5. Improper Nutrition:

If you are very regimented with your workouts and following a customized workout program, yet you are still not seeing any physical changes, then your food intake is most likely slowing you down. No matter how hard you train, working out is only half the battle. If you are trying to improve your physique, you need to consume the right quantity and quality of food in order to compliment your workout efforts. This is a complicated, time-consuming route which is why so many people fail in this area.

Under perfect conditions, 70% of the total calories that you eat should come from carbohydrates, 20% from protein, and 10% from fats. In essence, your nutrition must match your overall physique goals if you are ever going to achieve success.

If any of the above 5 reasons apply to you, email me (info @ canfitness.com/blog) and I’ll be happy to help you in your quest to achieve your fitness goals.