Are you working out, eating well and still not seeing any results during the #fitflyx challenge? Here are six reasons why you may not be seeing progress in the mirror.
Not Pushing Yourself Hard Enough
Are you sweating, breathing hard and can you feel your heart rate increase when you work out? If yes, keep up the great work! If no, you need to be pushing yourself harder while you exercise. You need to stretch the limits of your body if you want to get stronger and improve your physique.
Not Incorporating Cardio
Cardio is good at helping you burn calories. To lose weight you need to burn more calories than you consume and cardio can help you with that. When used in moderation, cardio can be quite effective at boosting the results of a bodyweight program. Just be aware that if you go overboard with cardio and don’t do enough strength training you might lose muscle mass. Moderation is key.
Not Getting Enough Sleep
If you are sleep-deprived, you are sabotaging your results. You will crave food, eat larger portions and your body will also burn less fat if you don’t get enough sleep. Your body also uses sleep time to recover after your workout. Ideally, you want to recover as quickly as possible to get the best results.
Not Eating Enough
While consuming fewer calories than you burn is important for weight loss, if you go too far your body will decide that you are starving and will burn muscle instead of fat! This probably isn’t the look that you are going for. According to dietician Laura Schoenfeld, if you feel constantly cold, your mood is unpredictable, you are losing hair, your blood sugar swings are dramatic and you are having trouble sleeping then you might be under-eating.
Meal Timing Isn’t Optimal
Are you working out on an empty stomach? You need to fuel up before you workout so your body has energy. Get a 20-30 grams of protein and 30-50 grams of carbs about one hour before you do your #fitflyx workout and at least as much again about 20 minutes post-workout. Eating at the right times will help you recover from your workout and keep your energy up all day. Try eating five to six smaller meals a day rather than three big meals.
Eating Too Much
Eating too much food that you aren’t burning leads to weight gain. Are you eating healthy foods and focusing on protein, vegetables, fruit and healthy fats? It’s harder to overeat healthy foods.
Ultimately you will have to experiment with each of these to see what may be affecting your results. Everyone is different so there’s no ‘one size fits all’ answer here but here are some ideas of what you can try as you continue on your unique fitness journey.
If you read this article and thought, “But I’m doing all this stuff!” then you may be in a plateau. Plateaus are normal so try changing up your workout routine a little and eventually you will push through. Don’t give up!