Training without results: mistakes that take you away from your goal. How many times have you set a goal, worked hard, and then couldn’t even get close? It doesn’t matter whether you want to lose weight, gain weight or gain lean mass, there are basic rules to follow in order to train profitably and preserve your health. Follow our advice if you want to get more results from your workout.
Excess or lack of training
Overtraining or, conversely, too little training, can prevent you from reaching your goal. It may seem trivial but it is not easy to find the right balance.
Some people think that doing more workouts is the right way and add more workouts, fitting them in with work and daily commitments. However, the body needs time to recover and adapt to the efforts of training. Overtraining can lead to chronic fatigue, injuries and overtraining.
Others rely on ‘marketing geniuses’ who promise to get you miraculous results with just 10 minutes a day. Well, stay away from the fluff gurus!
What needs to be done? My advice is to choose just one workout suited to your level of preparation and increase the intensity gradually. It must be a journey that will accompany you for a long time, not a sprint!
Unbalanced diet
Diet is a key part of fitness. For everyone! Only people who need to lose weight don’t need to pay attention to their diet. Eating too much or too little, or choosing the wrong foods, can compromise the desired results. A balanced diet suited to personal goals is essential. The muscle, when there is not the right nourishment, does not grow! Losing weight with diets that are too restrictive can lead to deficiencies and leave you without the right energy to train properly. If you have the possibility, be followed by a sports nutritionist or, in any case, by a valid professional.
Lack of variability in training
Repeating the same exercises over and over or following the same training program can lead to a plateau, where the body adapts and no longer progresses. It is important to vary your training regularly to constantly stimulate your body. There are those who think that to get results you have to sweat even the water of baptism and only do HIIT or cardio. Then there are those who ‘only cast iron can work miracles’. Here, I will go against the grain when I tell you, especially at the beginning, not to be confused by too many technicalities. Do what you like in order to find your own rhythm and, above all, the necessary continuity. If the results are slow in arriving or you find yourself at a standstill, then change, change, change!
Training without results: do you warm up? And cool down?
Skipping warming up before training and cooling down after can increase your risk of injury. The warm-up prepares your muscles and joints for activity, while the cool-down helps your body gradually return to normal after training. Today, rather than warming up, we talk about mobility and the aim is to improve the elasticity of the joints and the fluidity of movements. However, it remains a fundamental step. Don’t know what exercises to do? Don’t worry, here are some video exercises for pre workout mobility!
5 minutes of pre-workout mobility exercises
Incorrect execution of exercises
Incorrect exercise technique can increase the risk of injury and limit the benefits. It is important to learn the correct technique and focus on performing the exercises precisely. Better one repetition less but done well! The quality during training is directly proportional to the quality of the results obtained from your workout.
(Why Your Training Isn’t Yielding Results: Common Mistakes to Avoid)
Lack of rest
Recovery is crucial to allow the body to restore its normal function and adapt to training stimuli. Lack of sleep and rest can compromise the body’s ability to fully recover.
Training without results: how impatient are you?
Getting results in fitness takes time and consistency. Impatience can lead to drastic choices, such as extreme diets or intensive training, which may not be sustainable in the long term and can have negative effects on your health. I know. I know, your neighbor did a week of workouts and lost 10 kg of lean mass. Here, don’t make comparisons and always remember to keep in mind only your starting point. Genetics, health, amount of time to dedicate to training, nutrition… Too many variables! In any case, always be wary of results that are too sensational, they often come from extreme and unhealthy choices.
But, be careful, a bit of healthy sporting competition can give you energy! In short, the basis of everything is being really honest with yourself. It’s difficult? Try putting your commitment on paper using this fitness tracker.
Lack of specific goals
Training without clear goals can make it difficult to measure progress and maintain motivation. Having specific, realistic goals helps maintain direction and commitment.
Training without results: Never ignore the body’s signals
It is important to listen to your body. Ignoring persistent pain, extreme tiredness, or other signs of overexertion can lead to serious injuries. Giving yourself time to recover is essential to long-term fitness success.
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