An article for all those people who work out but don't see progress. What are the factors that may prevent us from seeing progress from exercise in our bodies? Read on for details and solutions to help you achieve your goal.

1.Genes

Genes largely determine our physical body shape, body composition, and fat distribution. Thus, each person is predisposed to store fat in certain parts of the body. Even if we insist a lot with diet and exercise, these points may not change.

Solution: Genetics are something we cannot change by natural means. Still, body diversity is truly beautiful, and it's worth showing off our charms. It also makes sense to find the style that really matches our natural features.

2. Nutrition

Diet plays a key role in body composition. So, even if we exercise regularly and with a schedule, it is very likely that we will not see results due to improper nutrition.

Solution: Look for nutrition that aligns with your training goals. Maybe you need to lose some fat to show the streak or boost protein and carbs for more intense workouts and muscle growth.

3. Consistency

Although we have decided that we will train and have taken our first steps in the gym, the field, or our sports team, we do not stick to it. It is very important to have consistency in training. The human body 'loves' routines and in order to give the maximum, there should be an organized training plan, which contributes to progress and strengthens according to our goals.

Solution: Talk to your coach again about your goals and training schedule. Reevaluate the amount of time you've decided to spend training, and if it doesn't fit into your daily routine, set a new goal - with a different immediate outcome - and stick to it. Remember that goals are a matter of priorities, and you may need to sacrifice personal time or other activities in order to exercise.

4. Intensity and type of exercise

We are not exercising at the intensity needed, nor is the type of exercise consistent with our goal. If we do the same exercises at the same intensity for a prolonged period, then we will not have an obvious development.

Solution: Talk to your trainer and modify the exercise routine and intensity accordingly.

5. Body fat percentage

SOS! No matter how much we exercise, no matter how hard we try, no matter how much progress we have made, it may not show due to the percentage of body fat. This does not negate the progress our body and metabolism have made. But if we want the muscles to look better, we have to reduce the body fat.

Solution: Follow a low-calorie, high-protein, high-carb meal plan for fat loss, muscle retention, and training support.

6. Changes in body composition

There is a possibility that the composition of the body changes, e.g., gaining muscle and losing fat, but keeping our weight and appearance unchanged. Many women often report that they become “bigger” at the gym, which makes them unhappy. This is not actual weight gain but strengthening of the muscles that make the body look bigger.

Solution: Wait for the changes to take effect. Also, adopt a suitable diet plan for fat loss where needed.

7. Lack of recovery and sleep

SOS again! Yes, no matter how much we go to the gym, we will never see the results of the exercise if we don't give the body time to recover, rest, and sleep.

Solution: Choose suitable days for muscle recovery. Improve your sleep schedule to get 7-9 hours every night.

8. Hidden muscles

Some muscles are deeper and less visible on the surface. For example, the muscles in the core, back, and stabilizers may become stronger through exercise, but these changes may not be apparent yet, especially if the superficial muscles are not as developed. Do you think a yoga person is less fit than a body-builder? No, of course not; they just systematically train other muscles in a different way.

Solution: It takes time to see results from exercise, and the right training for the results you want. In general, I'm a fan of weights because of the muscularity they give, but they're definitely not the only choice. In any case, some weight exercises will support your core occupation and give you some visible results as well.

9. Stress, hormones, and diseases

High levels of stress, hormonal imbalances, and diseases can affect the body's response to exercise. Stress can lead to belly fat due to increased cortisol, and hormonal fluctuations can affect water retention. Also, diseases and medication lead to an imbalance of hormones, modification of metabolism, and even catabolism. Cortisone, insulin resistance, thyroid problems, etc., make it harder to see visible results.

Solution: If you suspect a health problem is holding you back from progress, consult a health professional. If you have a diagnosed condition, just keep trying. In these cases, good health and the preservation of muscle mass are important.

10. Aging

As we age, our body's ability to build and maintain muscle mass decreases. While exercise can provide many health benefits, it may not produce as dramatically visible results in older adults compared to younger people.

Solution: If you are older and exercise, then you will have already found that this, in itself, adds even more to your metabolism and appearance. We may not see huge progress at older ages, but good physical condition, health, and fitness are big pluses. If I wanted to take it further, I would evaluate some changes in diet and body fat.

11. Inconsistent Measurements

Inaccurate or inconsistent methods of measuring progress can make our efforts seem futile. Using different scales, taking measurements at different times of the day, or not measuring at all can lead to a lack of clarity about progress.

Solution: Weigh yourself on a single scale every 2 weeks. Use accurate and appropriate methods of measuring body fat. Measurements with a tape measure must be made at fixed and specific points.

12. Compensation with food

If we compensate for our workouts by overeating or eating too many calories, it can offset the calorie deficit needed to lose weight.

Solution: Understand foods, their caloric and nutritional content, and stick to a diet plan that aligns with your goal.

13. Body image

Sometimes, our perception of our bodies may not match reality. We may think we are not thin enough or bulky enough or are bothered by specific parts of our body.

Solution: If you feel that you are not satisfied with your body and this is causing you discomfort, first read solutions to improve your body image. Remember that body image issues are often not fixed by changing our appearance.

 

Remember that everyone's body responds differently to exercise, and the rate of progress can vary greatly. It is essential to remain patient and consistent with your workouts and diet. Finally, it is important to focus on the benefits of exercise beyond the visible changes, as improved cardiovascular health, increased strength, and improved well-being are equally valuable outcomes.