Why Your Exercise Routine Isn't Working Out for You

Some people begin an exercise routine and start feeling and looking great. More people probably start an exercise routine and don't see any positive changes at all, perhaps even dreading sessions well ahead of time. If working out isn't working out for you, there may be some aspect of your routine that needs change. Here are the four most common ways well-intentioned exercise fans sabotage their results.

 

1. You aren't working out hard enough.

Slow, easy, repetitive motions help to improve muscle endurance. You'll be able to go longer if your exercise routine includes lots of easy motions with limited resistance or low weight.

Building up muscle strength, however, requires a training effect. You only train your muscles by working them to their limits. You only need two to six repetitions of an exercise, but those repetitions need to be at the very limits of that muscle's ability to flex. Anything less won't break down fibers in the muscle, making room for new muscle to form.

2. You are working out too hard.

At the opposite end of the exercise spectrum, some newbies to regular fitness routines work out too hard. This is more likely to be a problem for people who are over 50 than it is for people who are in their teens and twenties.

Muscles need to be pushed to their limits so that fibers break down, after which they can rebuild themselves more strongly. That same muscle, however, needs at least 48 hours (if you are relatively young) to as much as 72 hours (if you are a more senior exercise fan) to rebuild itself. If you work out each and every day, your muscles never get the recovery period they need to bulk out and become stronger.

You can actually decrease your fitness levels by working the same muscles to their limit each and every day. It is essential to take a break between muscle workouts. Either work different muscles, or focus on other kinds of fitness — such as exercises for cardiovascular fitness, balance, or coordination. Take a break from exercising at least once a week, too.

3. You're not getting the right kind of post-workout nourishment.

The purveyors of workout drinks have brainwashed millions of athletes into feeling that they absolutely must get protein and carbs during and immediately after their workouts. Actually, your muscles can begin recovery even if you are fasting — but they absolutely have to be hydrated. Even more important than post-workout nutrition is post-workout hydration. You simply must have enough fluid in your body for your bloodstream to deliver oxygen and nutrients to tired muscles.

The best workout drink at least contains water and electrolytes — although sugar and caffeine aren't beneficial. (They aren't poisonous, either. They just aren't beneficial.) But if you are eating protein at your regular mealtimes, your body has enough amino acids in various buffers to get your muscles started on the rebuilding process. It's primarily elite athletes who respond to carefully balanced post-workout meals of just enough carb and just enough complete protein.
 

4. You're having your way with whey.

Many fitness fans use whey powder for their muscle-building shakes and smoothies. That's fine for fitness, assuming you aren't using one of the cheaper brands that contains both whey and casein. Many people are sensitive to casein and develop bloating, gas, and swollen muscles — none of which helps anyone attain their fitness goals.
 

One More Frequently-Overlooked Reason You May Not Be Attaining Your Fitness Goals

Sometimes the real reason for which a fitness routine is not working does not have anything to do with what you are doing at the gym. Sometimes there is another bad habit that stands in the way of good health and good muscle tone. What could you be doing wrong outside of the gym? Let's take a look!
You aren't getting enough sleep. Young athletes live in a world of class bells, team practice, study halls, homework, and part time jobs. Older fitness seekers live in a world in which children (or grandchildren) present pressing needs, bosses or subordinates need special attention, and keeping up with house and home and social obligations makes it hard to find time for exercise. The problem comes when people find time for exercise by sacrificing time for sleep.

How can you tell that you aren't getting enough sleep?

• You have to set an alarm to get up on time.

• You fall asleep the minute your head hits the pillow.

• You need caffeine to get going in the morning or to keep going in the afternoon.

• You sleep in on the weekend.

If any of these statements applies to you, then you likely aren't getting enough sleep. Most people need seven to nine hours to function optimally, and anything under six hours is a big no-no.

Why does sleep make such a big difference?

• Sleep is essential to muscle repair and growth.

• Maximum secretion of growth hormone by the pituitary gland occurs in deep sleep.

• Blood supply to the muscles increases during sleep, allowing them to absorb the nutrients they need. Muscles do more repair during sleep than during the immediate post-workout period.

• Metabolic activity in the rest of the body is lower, leaving more nutrients and oxygen for the muscles.

• Sleep improves the function of the immune system. Sleep deprivation makes you more susceptible to colds and flu.

Sleep deprivation leads to greater risk of injury. In one study of physicians treating patients aged 6 to 18, doctors reported that 41.9% of of sports injuries followed sleep deprivation, and that injuries were most common in children and teens who were over-scheduled.

A good night's sleep following a "pre-event taper" (reduced workouts the day or two before a major athletic event) results in fewer mood disturbances and better focus the day of an event.

The brain forms neural connections to long-term memory during sleep. Getting REM (rapid eye movement) sleep is essential for learning a new athletics skill involving the ability to do muscle movements without thinking about them.
 
Scheduling enough time for sleep is not always enough for getting beneficial sleep required for better fitness. It may also be necessary to take care of unresolved upper respiratory infections or to treat asthma or sleep apnea. Thyroid dysfunction, restless legs syndrome, hypoglycemia, and iron-deficiency anemia (don't take iron supplements unless a blood test confirms that you need them) can all cause sleep deprivation after exercise.

Getting the right amount of sleep may be the missing ingredient for a successful fitness program. Try getting more sleep and see if it does not make the difference you are looking for.