Working out for a long time, but still not seeing any results? Rather than fretting, you can scrutinise your overall lifestyle to bring to the fore what isn’t working for you or where you’re going wrong, and activities that may be sabotaging your workout and your fitness goals.
1. Going for an extreme calorie-deficit diet
In order to lose weight, curbing calories is often recommended, which is the correct approach too. “Going calorie deficit is important for losing body fat. However, if you eventually want to build muscles, and lean muscle mass, you need to consume a good amount of healthy calories and ensure that your protein intake meets the daily requirement,” says Dr Manan Vora, an orthopaedic surgeon and sports medicine doctor.
In fact, to maintain peak performance during a workout, it is imperative to make sure you are eating enough calories, says Rishabh Telang, fitness expert, Cult.fit. Speaking on a calorie-deficit diet and weight loss, the experts say it should be done moderately, and that one must avoid going to extreme calorie deficit. Instead, shift your focus to nutritional balance. “Set aside 25% of the plate for starchy carbohydrates, such as rice and pasta; another 25% for protein, such as meat, eggs, fish, and soy; and the remaining 50% for vibrant fruits and vegetables. Using this strategy in conjunction with sensible portion control keeps people on a healthy path,” explains Telang.
2. Not replenishing water loss
It cannot be stressed enough how crucial it is to stay hydrated before, during and after a workout. Some people like to add electrolytes too. “Normally, our body loses about 2.5 to 3 litres of water every day through different processes, and we need to replace that by drinking enough fluids. We get around 1 litre of water from food, so we should get about 2 litres from beverages. If you’re adding intense exercise to the mix, or if it’s hot outside, you might need to up your water intake by about a litre,” says Telang.
However, Dr Vora prefers not to quantify water intake, and it is fine “as long as you’re passing clear urine during the day. I think that’s a good indicator of the amount of water that you’re consuming,” he comments.
3. Not getting enough rest or sleep
Sleep is the foundation of everything related to health and fitness, as per Telang. “Without adequate rest, the body struggles to recover, leading to a decline in both exercise performance and overall health outcomes,” he explains. At least 7 to 8 hours of sleep are generally recommended. “It’s the most underrated part of fitness,” quips Vora.
4. Skipping warm-up exercises
After sleep, warming up might be the next most underrated factor even though “skipping or not doing it right can make yourworkout less effective and increase the risk of injuries,” as per Telang.
According to Vora, two types of warm-up exercises are needed. One is dynamic stretching. “The second is, doing the exercise you’re going to do during the workout but with lesser weight. For example, if you’re going to do a bench press using 40 kg weight, then for warming up, do a bench press using 10 kg, and then 20 kg, before eventually going for the 40-kg set. So you’re supposed to do a particular drill or a set that you’re going to be doing in your workout but with lesser intensity and volume. That’s the real warm-up apart from dynamic stretching.
5. Overtraining or undertraining
While not training at all can be harmful, going overboard with it can be damaging as well. “Training too much, or over-training, is an actual thing. And if you don’t give your body, muscles and joints enough rest for at least a day per week, you risk getting injured due to over-training. You can have chronic overuse injuries of your joints and the tendon, which can keep you out for much longer,” explains Vora.
The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. However, “that’s, of course, the bare minimum. On a more practical note, if you work out for 60-90 minutes a day for six days a week, then taking one rest day is the way to go,” the expert adds. At the same time, you can also make the most of the recovery days, “so try to do light activities like leisure walks,” recommends Telang.
6. Not tracking your activity
You’re working out, and maintaining a healthy lifestyle, that’s great. However, what might add much flair to exercising is tracking your workout to ensure that you’re headed in the right direction. “Setting a target and baseline parameters helps to ensure that the training is focused on achieving the desired result. Additionally, it enables troubleshooting if progress toward objectives is not being made,” says Telang.
However, at the same time, you don’t need to be obsessive about it to a point that you stop working out altogether or you get irritated about it. “It’s all about setting smart goals that are realistic, attainable, and time-bound and focus on achieving that,” recommends Vora. “It’s also important to have clarity on what you’re going to do before you start with the training. Have a structured programme on the goal you’re working towards, which will bring both meaning and structure to your workout,” he adds.
7. High levels of stress
One can work out well while paying much attention to nutrition. However, when it comes to stress, things can feel a bit out of control, especially since it can often be caused by external factors over which one can have little control. “If you suffer from high levels of stress, it can lead to tiredness, which, in turn, can affect your exercise,” explains Telang.
While it might appear difficult to manage, there are some things one can do about stress. “It’s important to get at least 7 to 9 hours of sleep each night. Also, create a calming bedtime routine, such as journaling—writing your thoughts and feelings, which can also be a helpful way to manage stress,” the expert adds.
8. Inconsistent training regime
Just like everything else, “consistency is the key” when it comes to working out as well. “If you’re not consistent, your body won’t adapt and become stronger. To stay on track, avoid the all-or-nothing mindset. Even if you can’t make it to the gym, do a quick workout at home to keep the consistency going,” says Telang.
Apart from these, there cannot be a one-size-fits-all, meaning a workout regime that works for somebody else might not reap the results you desire. Doing a mix of workouts can be interesting as well. “I suggest dedicating 80% of your workout time to activities directly linked to your goal, and reserving 20% for variety,” says Telang. “Having said that, it’s crucial to remember that any movement is better than none at all. So, choosing an activity you genuinely enjoy is the best way to go,” the expert adds.
