Being a personal trainer and a yoga teacher, I have trained or consulted many people. Quite often you must have heard people complaining “I am going to gym since so many years but I am not losing any weight”. In my years of experience, I have observed that there are different reasons why people don’t see the results they want to.
1. Don’t underestimate yourself.
Chose the weight with which you can do only 10 – 12 reps, you should not be able to do the 13th rep. If you are easily doing more than 12 reps, it is time for you to increase that weight by a few pounds. The 11th rep or 12th rep that you finish should be finished with such intensity that if you are asked to do the next rep, you won’t be able to do it.
2. Do it slow.
Instead of doing 2-3 sets on each machine, do only one set but that one set should be done at that weight that you can do only 10 -12 reps. (I learnt this while working as a personal trainer and nutritionist at Personal Training Institute well known as PTI in New York. I struggled with my weight for 5 years but nothing helped me as much as this concept of PTI, where I learnt to work-out in a right way and push myself to my extreme, and this got me amazing results. Thanks to PTI)
3. Don’t exercise when you are hungry.
When you exercise on an empty stomach, you cannot really give your 100% into the workout. Try it out and you will yourself see the difference.
4. Pre workout eating.
It is extremely important to have carbohydrates at least 30 minutes before workout. You can have one fruit / fruit juice / little snack / a handful of nuts / fresh vegetables / snack bar like granola bar (not protein bar). If you have a meal including carbohydrates and protein about 2-3 hours before you workout, then you might not need the pre-workout snack.
5. Post workout eating
It is equally important to have carbohydrates and protein within one hour after workout. This is important to repair the wear and tear of your muscle and also to build them. You can have an egg omelet / pulses / milk + fruit or cereals / curd / cottage cheese (paneer) / one scoop of protein powder with water or milk (even though on containers serving size is usually 3 scoops but you don’t really need that much, unless your intention is body-building) / your dinner including carbohydrates and protein.
6. Hydrate yourself.
Water or health drink in between workouts? What is better? Hydrate yourself with water few minutes before workout. If you workout for one hour, then its recommendable that you drink a few sips of water every 15 – 20 minutes. If you workout for more than one hour, then having energy drink is recommended. Make sure your drink gives fewer calories and has salts like sodium and potassium and also the sugar content of the drink should be low.
7. Change your workout every 6-8 weeks.
It takes your body 6-8 weeks to adjust and adapt to anything new. After that time, your body gets used to the exercise you are doing. So, if you follow the same routine of exercise everyday for more than 8 weeks, you will not see any result after some time.
9. Do not strength train the same group of muscles every day.
Your muscles need at least 48 hours of rest. When you workout at a good intensity and you do not give rest to your muscles, you are actually increasing your chances of getting injured.
10. Train each group of muscle.
It is a myth that you can do exercises only for particular spots and lose weight. You need to train all the group of muscles atleast 2 times a week. Of course, you can do more exercises for the part you want to lose more but overall training is a must.