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5 Reasons You’re Not Seeing Strength Training Results

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So you’ve been strength training for weeks but those muscles are adamantly refusing to pump up and show for it. Your waistline, on the other hand, just wouldn’t reduce. The chest isn’t shaping up and that dream body is slipping away every day.

Well, you feel like blaming your genetics for it but probably your parents (one or both) gained weight post-parenthood. Not wise, is it? You are looking around for reasons other than yourself to vent out that frustration, but when all has been said and done, your fingers point back towards yourself.

If you’re reading this and are agreeing to every word here, we know you’re in a fix. It isn’t easy to spot the precise reason why your training routine isn’t giving you results.

Here is a list of top 5 reasons why this might happen and what you can do to overcome it.

1.    Your Nutrition is Off the Hook

First and foremost, you are what you eat. Particularly when you’re spending hours at the gym daily, you need to make sure the food you consume is adequately delivering all the nutrients that you need. A well-balanced diet is labeled so for a reason!

Depending on your training regime and your goal, your nutritional requirements will vary. Check in with your nutritionist to fully understand what your body needs and in what quantity to be able to function properly while also delivering the results you want to see.

No matter what you do, do not eliminate any nutrient altogether. Some folks recommend cutting out fats or carbs completely from your diet while you binge on proteins. In most cases, this doesn’t work. In fact, it’ll put you down the road to more health problems. Moderate the quantities of nutrients and foods as recommended by your nutritionist. You eat too much or too little and you won’t see a difference in your body no matter how hard you try.

And on this note, don’t forget to factor in your beverages. Your early morning coffee impacts your body as much as the alcohol you consume at the late night parties. These calories are also adding up to your daily body requirement. It is not just about your meals; even the snacks you eat to manage hunger during late afternoon or before dinner is affecting your body. Make sure everything you place in your mouth is accounted for.

2.    You are Overtraining/Undertraining

You don’t need to be a fitness freak to understand that your body deserves rest days. If you’re working out six days a week, it is safe to assume you are overtraining your body. Likewise, if you can only force your lazy self out of the couch and into the gym about two days a week, you are undertraining. Both these cases won’t deliver the results you need.

When you train, your body goes through extensive wear and tear. Your muscles are pulled apart and your joints are jolted. There’s nothing to worry about – it is how your body builds strength and stamina. But what’s more important in this equation is getting enough rest/sleep. This is the time your body rebuilds itself. If you’re not getting enough sleep, your training routine will begin to work against your goals.

Consistency is the key. Make a routine that you can stick to and let it shape up your body. If you’re following your mood swings to decide whether to go to the gym or not, you’re giving in to the worldly temptations that’ll keep you from the fruits of paradise. Don’t just pick your days, pick your hours as well. Be patient and consistent; success will surely be yours.

3.    Training without Professional Guidance

Unless you’re a fitness freak or you’re fully aware of your body needs and training routines, we recommend you to hire a professional trainer to train with. There are quite a few reasons why you should do this.

For one thing, professional guidance means you’re holding the right posture for every exercise so that the right muscles are being used to support your body. Incorrect postures can lead to zero results if you’re lucky and to horrific joint injuries even dislocations if you’re not. Particularly when you’re starting out and your only source of information is the internet, trust a professional trainer’s instinct. They’re there to give you results.

Another important reason why professional trainers are indispensable is this: you need to mix up your exercise routines for an overall effect. A trainer will guide you better in this regard. They’ll help you chart up the exercises you’ll do every day and how you’ll alternate between them. If you try doing it yourself, you might end up doing too much or too little, affecting your results.

Maybe your trainer puts you on cardio a little more frequently than you’d like for yourself because your body is asking for it. Or maybe HIIT isn’t the thing for you because of certain conditions. Strength training doesn’t mean you’ll only be training with weights; you need to add a bit of everything. The right person to ask for a recommendation is your trainer.

4.    You are Stressing Too Much

Getting into shape with weight training won’t happen overnight. Don’t panic, don’t stress, and don’t be impatient. You’ll only end up delaying your outcome.

Too much stress is unhealthy and doesn’t allow you to focus on your strength training exercises. Try adding meditation or yoga into your routine. Relax those nerves and let your body do its thing. Maybe you have a tight deadline for your strength training goals – you’re possibly preparing to take part in sports or games sometime soon. Relax! The more you stress over it, the more difficult it will become. Let your routine run its natural course and give you results over time.

5.    No Supplements

If you’ve tried and tested everything and you’re still not seeing results, you might want to add a few supplements to your daily routine. These concoctions work like magic at times. However, don’t overdo it. You should know how much your body can take which is why you should work with a qualified nutritionist.

Your nutritionist and your personal trainer will further tell you what the safe recommended dosage is. What’s better is that most professional dieticians and fitness trainers have incorporated telemedicine into their practice so you can contact them using your smartphone and laptop. Do not overdo supplements unless you want to become a sad news story.

Change doesn’t happen overnight. Give it time and effort and you’ll see it for sure. Wish you all the best!

James Crook is a college student and a passionate health and lifestyle blogger who loves to write about prevailing trends. You can follow him on twitter @jamescrook911

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Health

10 Ways to Take Care of Your Health

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Take a balanced diet, rest, exercise, maintain a positive attitude and avoid vices are some of the tips to take care of yourself.

Health has nothing to do with being free of diseases. Being healthy means maintaining a state of physical and emotional well-being that results in more happiness, longer life and less chance of developing serious disorders.

Take a balanced diet, rest, exercise, maintain a positive attitude and avoid vices are some of the tips to take care and lead a healthier lifestyle.

1. Hydrate 

Drinking at least 10 glasses of water a day will keep your body hydrated and help it to perform vital functions such as digestion, transport of nutrients and the expulsion of waste.

2. 3,2,1 Move

Performing physical activity 3 times a week avoids the risk of cardiovascular disease, osteoporosis, diabetes; it helps lower cholesterol and will make you feel full of vitality.

3. Eat green

The councils of the World Health Organization indicate that it is advisable to eat 5 servings of fruits and vegetables a day. They provide you with vitamins, fiber and antioxidants, and reduce the possibility of cancer, high blood pressure and intestinal diseases.

4. Balance your meals

Eating a balanced diet in which you include foods of all kinds is the best way to guarantee your body the fuel and nutrients to stay healthy and execute day-to-day activities.

5. Rest

When you sleep, regeneration of the cells and the restoration of the body’s functions take place. Sleeping 8 hours a day is associated with better growth and memory and a lower risk of hypertension and early aging.

6. To smile has been said

Laughter improves breathing and strengthens the heart. In addition, during this process endorphins are released that help your body to face illnesses.

7. No stress

Stress can have serious consequences for your health, especially if it is maintained in the long term. Stress weakens the immune system and makes it less effective in fighting bacteria.

8. No vices

Smoking and drinking alcohol shorten your lifespan and have detrimental effects on the health of your liver, heart, stomach, skin and lungs.

9. Think positive

Carrying a positive attitude is related to a longer life time. Averting bad thoughts will make you feel better, while you will suffer less from diseases.

10. Enjoy sex

It has been shown that 350 calories are burned during sex and about 500 muscles are put into operation. Having safe sex improves your mood, oxygenates your body and makes you immune to diseases.

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What You Need to Know About Spine Related Issues

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If you have had chronic back pain for a period of time which has disrupted your daily physical activities, it is best to consult a doctor and check if the problem is due to the spinal cord. Around 80% of adults have some or the other back related issues at least once during their lifetimes. But only 15% to 20% of these can develop into chronic conditions.

If the doctor has recommended spinal surgery as a method to evade chronic back pains, you must have your doubts about the safety, precautions and the success rate of such surgeries. The spine and its location is a very tricky business for health care professions as one needs to be extremely careful while operating on the spine. That is why it is necessary to book an appointment in the best spine surgery hospital in India.

It is often very hard for people to point out exactly which spinal area is hurting or what is causing pain. Hence, the doctors and specialists should be thoroughly equipped and well-versed in the spinal anatomy to avoid any kind of mistake or confusion that may lead to adverse affects. To give a brief idea about the structure and the anatomy, here are a few things you should be aware of if you have been diagnosed with a spine related issue:

About the Spine:

The Spinal cord begins at the end tip of the brain and is made of 33 bones, stacked on one and other. It is the column that provides the support it has 26 bone discs called the vertebrae. The vertebrae allow you to bend, stand and move your back in various other positions. The spinal cord stops before the lumbar segment and this means that there is no spinal cord in your lower back.

Problems that can cause damage to Spine:

A number of problems can cause the structure of the spine to change or even damage it which can range from injuries, infections, slip disc, bone changes, tumors, and other conditions such as scoliolosis and ankylosing spondylitis, etc. Spine injuries will impair functioning, limit movements and can also cause severe pain if left untreated. Sometimes, the best option would be to opt for braces in the back or even surgeries, like mentioned before. Treatments differ according to the exact problem.

How to identify the problem:

Specialists will run your back through various tests such as CT scans, discography, MRI to unbderstand and identify the exact problem and to avoid any kind of wrong diagnosis.

Treatments for spine related issues:

There are various treatments other than just spinal injury which include Neurointerventions, Chiropractise, Artificial Disc replacements, Disectomy, Vertebroplasty, all depending on the varying situations and severity of the problems.

Once you have undergone treatment, you could indulge in physiotherapy, rehabilitation and practice exercises taught to you in such institutions to lead a healthier, pain-free life.  The best way to prevent any kind of damage to the spine would be to take extreme car of your posture while doing any kind of activity, including sitting, sleeping, exercising, walking, etc.

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6 Important Reasons to Take a Nap

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Taking Nap

Have you ever had moments in your life, when your afternoons especially, felt absolutely drained of all energy and you felt lethargic or fatigued? Well, you’re not alone. Even for healthy people, it’s not easy to think strategically, stay energetic and focused for eight straight hours.

So what do you do? Gobble down energy drinks? Tailor your tasks and perform the most challenging ones in the morning? Or do you take a nap?

Understanding How a Nap Works

A nap is a brief or light sleep during the day and ideally should not go beyond 30 minutes. Longer naps, according to scientists, are associated with a loss of productivity and sleep inertia. But they can last anything from 10 to 30 minutes. Research has proven the benefits of napping in promoting wakefulness and enhancing performance and learning ability.

In this fast-paced world where you seem to be zoomed in and out of different environments, you may experience mental resistance when trying to nap. Mindfulness meditation can be a smooth way to slide into a quick nap. It is a proven approach to emotion regulation as well as stress reduction together with several other health benefits. One working approach through which taking a nap will be effortless is the use of great Apps such as the Jinglow with its many excellent mindfulness features, such as white noise, ambient music or inspirational beats will without a doubt help you calm and take a nap.

But why should you take a nap?

6 Important Reasons to Take a Nap

Here are 6 proven benefits of incorporating short naps in your daily routine.

1. It Boosts Productivity

Through the reduction of burnout, you’re recharged when you get up. Findings indicate that “a nap during the afternoon restores wakefulness and promotes performance and learning. Several investigators have shown that napping for as short as 10 minutes improves performance” You’re rejuvenated within an incredibly short time.

2. Boosts Alertness

Alertness is a state of being aware and mindful of your environment and being prompt to act.  It is linked to high levels of wakefulness and low levels of fatigue. Napping reduces fatigue and research has established the effectiveness of naps in improving subsequent performance and alertness. Planned naps can be effective in promoting alertness and performance in operational settings.

3. It Increases Creativity

“Let me sleep on it” You have perhaps heard or read that before, and this is the root of its meaning. When you nap, your brain’s temporary storage space is cleared out, according to a research by Dr Mathew Walker, University of California. The brain is thereafter, ready to receive and retain new information. Your brain also replays situations while you’re asleep, and tries to make sense of what you’d been trying to work on. Studies prove that this memory consolidation of past and present play a huge part in improving your creativity. This is why you wake up with new ideas.

4. Reduces Anxiety and Stress

According to Medical News Today, major causes of anxiety are triggered by day-to-day stresses caused by environmental factors, personal relationships, work, finances, poor night sleep, school or even deeper issues like genetics. Stress causes insomnia by making it difficult to fall asleep and to stay asleep and by affecting the quality of your sleep” Dr Neil Kavey of New York-Presbyterian Hospital says.  Norepinephrine, a stress hormone contained in the fight or flight body response always increases the heart rate. A nap restores this hormone to a normal level.

It is therefore suffice to echo what Dr Sara Mednick says, that “Daytime naps can be one way to treat sleep deprivation. You can get incredible benefits from 15-20 minutes of napping” When you’re well rested, you fell less anxious and less stressed. You’re therefore able to handle things from a more clear perspective.

5. Naps Aid Your Immune System and Reduce Risk of Many Diseases

Research states that “Many Immune functions display prominent rhythms in synchrony with regular 24-hour sleep-wake cycle”  What this means is that the circadian system (regular 24-hour sleep-wake cycle)  and your sleep play the main role in regulating your immunological processes. Whether you sleep well at night or have problems sleeping, it’s still safe to take that nap and give oomph to your immune system.

6. Amplifies High Spirits and Wellbeing

Most people are cranky when they’re sleepy. Not babies only. By the time 3 pm clocks, your body is usually ready for another shutdown. Instead of taking caffeinated drinks to keep awake, studies have shown that the benefits of a nap last longer making you feel better for longer.

Something to note

Napping hours depend on your wake up time. If you wake up at 5 am, then you should nap at around 1 pm. If you wake up at 9 am, then you should nap at 3 pm. Preplan and be safe by picking a good place.

Take Away

All days may not be the same, but it’s normal to feel worn out at some point even when you’re healthy. A nap is usually a simple and first way to relieve your mind and body of all the pressure and exhaustion. A nap should ideally take between 10-30 minutes.

Being mindful while considering taking a nap is the key to its success. This can easily be achieved with the help of Jinglow. An all rounded mindfulness app that assists you to win the mind resistance to nap. Boosting your productivity and alertness, increasing your creativity, reduction of anxiety and stress, aiding your immune system, reduction of possible health risks and amplifying your high spirits and wellbeing are 6 important reasons to take a nap.

For these benefits to be effective, it’s important that you pick a good time to nap, which is determined by your wake up time. On average it should be between 6-7 hours from your wake up time. A good location is also very important. So go ahead, and boost your wellbeing, a nap at a time.

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