3 Reasons Why You're Not Losing Weight at the Gym - article

You go to the gym, work out, but you still aren't losing any weight. What gives?

It's a frustrating scenario but not an impossible one to change. Here are three

reasons why you aren't losing weight at the gym and what to do about them.


1. You're Not Doing Enough (Intense) Cardio Aerobic activity

is the most efficient way to burn calories, so make sure you are consistent with

cardio workouts. We recommend doing at least 30-45 minutes of cardio, three to

four times a week. It's also important to pick the right kind of cardio workout.

Studies show that

faster-paced workouts help release fat-burning hormones in the
body and that interval training is key to losing unwanted belly fat. Still
not convinced that you should step up your gym workouts? A recent study said

that a

45-minute vigorous workout gets three times the net calories
burned compared to the same 45 minutes spent walking; it also increases
metabolic rate for up to 14 hours post-workout. To melt away unwanted pounds,

choose high-intensity workouts like intervals, running, boot camp, or spin.

2. You Aren't Really Committed You showed up to the gym, which

is awesome. But what's not awesome is how you might be spending your time there

— weight loss is as much a mental game as a physical one. Mindlessly walking on

the treadmill while flicking through a copy of Us Magazine

isn't the best way to go about weight loss, and neither is talking yourself out

of a workout once you're there. (You can lose a calorie burn of over 50 calories from just shaving five

minutes off of a workout!) Commit yourself by finding a specific goal or

personal reason that inspires you to lose the weight and use that as motivation

to maintain your fitness routine. Along the way, set smaller goals for yourself

and celebrate in some small way when you meet them. This will help you stay

focused the entire way through.

3. You Don't Strength Train Even though cardio is key to

weight loss, a good fitness program should incorporate one to two strength

training sessions per week. Strength training can reduce overall body fat by three percent in just 10 weeks since muscle

burns more calories than fat. And don't forget the after-burn: after an

hour-long strength training session, the average woman

burns an extra 100 calories
over the next 24 hours. Maximize your time by rolling cardio and strength
workouts into one. Circuit training intervals and bootcamp-style workouts focus

on mixing bursts of cardio with serious strength training moves, but if you

don't have time for a long session, perform supersets of compound moves instead.


Tip..... your nutrition is not capable with your workout program. In order to lose weight you need to be taking in "good" calories, and burning more calories. Fuel the machine! Work the machine!