You might be totally invested in your gym routine, and watching the number of calories you consume, but still, you are unable to see the results on the scales. While a lot of things could be the reason behind that, you also need to figure out whether you are doing anything that is secretly sabotaging your workout and negating its effects. Here are some of the things that could come in the way of your weight-loss goals:
Eating extra calories before or after workout
So you are working hard to burn those calories, and right before (or after) you burn them, you are consuming the same amount or more. That way, the benefits of the workout are negated as you are constantly replacing the calories that you lost. Adjust your meal timings so that they don’t interfere with your workouts.
Doing intense cardio
When you are focusing too much on cardio, it actually does your fitness goals more harm than good. Increased cardio training leads to decreased muscle mass, which reduces your resting metabolic rate (the number of calories you burn when you’re not exercising). So your weight loss slows down. It will also lead to both minor and major overuse injuries and you feel drained all the time.
Not sleeping enough
Your body needs at least eight hours of proper sleep to rest and heal itself, giving the joints and bones enough time to recharge themselves before they can take on additional work. If you don’t get enough shut-eye, your chances of injury while working out will increase and your diet will also go for a toss. Researchers at the University of Chicago found that dieters who were well rested lost fatter—56 percent of their weight loss—than those who were sleep deprived (they lost more muscle mass). Dieters in the study also felt hungrier when they slept less.
Doing too much strength training
When you do a strength exercise, you create microscopic tears in the muscles you have worked. The muscle fibres repair themselves only when you take rest. But if you overdo strength training, the muscles do not get the necessary time required to rest and become stronger, leading to injuries. Give your body the time to recover if you want to see optimum results of your training routine.
When you are stressed, it releases more of the hormone cortisol into the body, which makes you put on weight. High levels of cortisol increase appetite and junk food cravings. According to researchers at Mayo Clinic, US, cortisol increases the amount of fat tissue your body hangs onto and enlarges the size of fat cells.