Posted on Oct 1, 2016

Here's Why You're Working Out And Not Seeing Results

And how to fix 'em!

BuzzFeed Staff

If you don't work with a trainer, how are you supposed to know if, say, your form is spot on, or whether your workout routine matches your goals, or whether that exercise you do 100 reps of every day is really doing anything.

So, BuzzFeed Health reached out to fitness experts with all kinds of backgrounds and specialties to ask them for the most common mistakes people make with their exercise routines. Here's what they told us:

NBC

"If your longterm weight loss effort focuses only on cardio and your diet is on point, then, yes, you are likely to lose weight, but you will also be losing muscle. By doing that, you are not contributing to preserving your muscle mass, which is responsible for accelerating your metabolism and burning fat. When you lose lean body mass it stalls your metabolism and your body will become less efficient at burning fat and losing weight and will get weaker.

So while cardio can be a great place to start, combining it with strength training is essential if your goal is to lose weight and burn fat."

—Idalis Velazquez, founder of IV Fitness

CBC / Via giphy.com

"Most people are working out at the wrong intensity. They are either working way too hard, or just not pushing themselves enough.

The foundation of your fitness routine should be workouts that are comfortably hard. Your effort, on a scale of 1 to 10, should be at about a 6. Do high-intensity workouts only 2 or 3 times a week (depending on your fitness level/experience) and make sure those workouts are shorter. They should be done at an effort level of about an 8 on a 1-10 scale and include rest periods."

—Holly Perkins, author of Lift To Get Lean and founder of Women’s Strength Nation

John Gara / Via buzzfeed.com

"I find most people tend to:

* Allow their hips to dip too low in the front plank position. This can be due to lack of core strength.

* Tilt their neck down so that their face touches the floor before their chest as they're lowering down.

In the first example, you're straining your lower back, and in the second, your neck. In both cases you're probably not getting the most out of the movement and you're also increasing your risk of injury, all because of not-so-great form.

The fix: Squeeze your glutes and brace your abs. Both will help with better alignment and putting you into a better, joint-friendly position. If you can't complete a full push-up without letting your hips sag or keeping your neck neutral, start with push-ups off your knees instead."

—Tony Gentilcore, Boston-based personal trainer and strength coach

Paramount Pictures

"Although there are some supplements that have been scientifically validated to aid in health and performance, there is no supplement you need to take in order to improve your general health and physical appearance. The two things you do need to do for those goals, however, are:

* Participate in some form of physical activity.

* Eat mostly foods based on fruits and vegetables and on high-quality meats, eggs, and fish (or protein substitutes, for vegetarians and vegans). Limit your intake of refined foods, simple sugars, hydrogenated oil, and alcohol. And don’t overeat.

Remain skeptical of 'magic' and 'miracle' claims, and avoid being taken in by marketing hype."

—Nick Tumminello, owner of Performance University International in Fort Lauderdale, Florida, and author of Strength Training for Fat Loss