Following the excess of cheat days often comes the repentance of abstinence. As athletes, intermittent cheat meals help prevent burnout and may improve motivation.
The same goes for workout sessions. It’s natural to lose your former impetus on some days. You can take a break for a short while when that happens. However, what about failing to see results even after putting in the effort?
Now that calls for closer inspection. Remember that this is not normal. If you feel like your workout results are less than desirable, then keep reading. This article will discuss three possible reasons for the stagnancy along with ways to overcome it.
You’re Going to Extremes
In the initial days, it can be tempting to take the extreme route. You may adopt a highly restrictive diet or exercise excessively. However, this only disrupts the delicate harmony between physical and mental health.
There already exists a certain degree of pressure (particularly among Gen-Z) to stay fit. More than half of this generation experiences anxiety over getting in shape for vacations. Even athletes endure heightened pressure to stay fit and perform well due to high stakes.
Such factors contribute towards extreme measures that may work in the short run. Gradually, the graph becomes upside down. In other words, extreme dietary habits or fitness routines can fail to provide desired results in the long run.
MedlinePlus shares that health experts often recommend moderate-intensity exercise on most days of the week. Even if you want to perform a high-intensity workout, start slow and build your way up. Failing to do so can affect health and performance.
So, are you suffering from symptoms of going to extremes? They may look like the following –
- Losing too much weight too soon
- Feeling tired or depressed
- Facing sleep issues
- Needing longer periods of rest
- Losing motivation
- Experiencing anxiety and mood swings
- Catching more colds
- Having sore muscles or frequent overuse injuries
If you suspect two or more of these symptoms, it’s time to cut back on exercise or an extreme diet. Take complete rest for at least a week or two. If the symptoms persist, consult with your healthcare provider and go easy on your fitness routine for a month or longer.
Additionally, you must take concrete steps to avoid overtraining. This means consuming enough calories and staying properly hydrated. Get at least 8 hours of sleep each night. Rest for 6 hours or so in between each workout session. Also, decrease workout intensity before a competition.
You Don’t Wear the Right Workout Gear
This one may come as a shock to some. The right workout gear can make a world of difference in your fitness regime. For instance, men should invest in well-fitted breathable gym tanks and moisture-wicking pants.
Likewise, women should choose function over fashion with activewear that offers proper support and lift. Even the footwear matters as only athletic shoes offer much-needed stability and cushioning.
Besides the basic gear, you may need to invest in accessories like a headband, gym towel, and more. Not wearing the proper workout clothes can affect health or performance more than you think.
Here are the top five reasons to wear the right athletic clothing for your workout –
- The right gear can improve workout performance. Let’s take the example of the specialized tank tops we previously mentioned. They are designed to be breathable and sweat-wicking for better stretching and mobility. As ASRV points out, you can use them for hybrid training, lifting, or cardio.
- Since specialized workout gear is made using stretchable fabric, you get proper freedom of movement. Just ensure you buy the right size.
- Such garments can even aid in faster recovery. Due to graduated compression offered by the right gym wear, blood flow to muscles increases. As a result, your muscles are less likely to be sore or inflamed after a workout.
- The moisture or sweat-wicking properties of workout gear also help in regulating body temperature. The increased blood flow to the skin doubles up as a cooling effect.
If you wear a basic tee and trousers to the gym, it’s time to make a switch. Invest in workout-specific garments to get the most out of your fitness regime.
You’re Not Challenging Your Body
While some athletes take their workout routine to the extreme, others do not challenge their bodies consistently. A good challenge would involve pushing yourself until you can’t do another rep properly.
Now, a challenging session should never be about testing your body’s limits. When you do it right, you experience the following benefits –
- Faster gains and muscle strength
- Higher likelihood of staying consistent
- Increased willpower
- Quicker weight loss
- Stronger bones
Are your workouts failing to challenge your body? You will be able to decide based on whether you feel sore or tired after a session. Easier reps do not leave you fatigued and fail to provide a sense of accomplishment. They never make you break into a sweat or elevate your heart rate.
If such symptoms are a pattern, it’s time to adopt a more challenging workout routine. Here are the ways to do so –
- Perform the maximum number of reps in each set.
- Introduce more challenging exercises into your routine after every three or four weeks.
- Stop those exercises that are easy to do in repetition (15 reps or more).
- Shorten your break time in between each set.
- Add resistance using ankle weights or a training vest.
Finally, ensure that your muscles have adequate time to recover after every session. Healthline shares that a light workout may require only 24 hours to recover.
On the other hand, more intense sessions may take as long as two to three days for recovery. Give your body the time it needs before you target another fitness goal. Most importantly, don’t be complacent about stagnant or plateauing workout results. Try to discover the reason and get your fitness regime back on track!