Why Your Exercise Routine May Not Be Working


Mayo Clinic Minute: When your workout doesn’t work

Video taken from the channel: Mayo Clinic



Video taken from the channel: Krissy Cela


You WILL Get Jacked

Video taken from the channel: AlphaDestiny


Why Your Workout Sucks!

Video taken from the channel: Wenning Strength


Why Your Workout Plan isn’t Working (HARSH TRUTH!!)

Video taken from the channel: ATHLEAN-X™

Why Your Workout Might Not Be Working. by Elizabeth Millard. March 10, 2017. 29 Comments. Share it: Let’s say that you and a friend are roughly similar in terms of eating habits, age, gender and weight, and you decide to buddy up on some serious spin class action.

After a couple of weeks, you notice that she’s seeing major gains in strength. Here are five reasons why your workout might not be working: 1. You’re not working hard enough This doesn’t mean that you’re lazy, it simply means that you’ve become comfortable enough with your routine that you aren’t challenging yourself. It takes more exercise to get that post-workout burn, so you might not be pushing yourself hard enough.

Climbing a hill is the hardest when you’re close to the. Here are five prime reasons you might not be seeing the fitness gains you want, plus easy ways to get your workout working for you. 1. You’re Doing the Same Ol’ Thing Whatever you do, whether.

Human growth hormone gets released during sleep. Also, your body gets a chance to take care of the torn muscle fibres and repair them during sleep. So, lack of sleep could also be a reason why your workout might not be working. Many people rely on caffeine to make it through a workout, but intense cardio movements like running, swimming, and cycling dramatically increase your heart rate.

Caffeine also increases your heart rate. When you do both at the same time, it can put strain on your heart. Additionally, caffeine fools your body into thinking it has energy.

If you’re someone who goes all out in every workout, or rarely to never takes a day off to rest, you could actually be breaking your muscles down instead of building them. If you always feel tired and sore, have unexplained headaches, insomnia or just a general lack of motivation and an inability to complete your workouts, you may be overtraining. Top 5 Reasons Why Your Workout Isn’t Working 1. You haven’t changed your diet. I’m a firm believer that 70-80% of body composition (and weight loss) is diet, the 2. You’re stuck in a workout rut.

You’ve been doing the same workout routine for months, maybe even years. Yes, it’s 3. You’re a. Your pulse rate should be slower now. Your workout sessions should also be feeling easier.

If not, you may be a nonresponder to your current exercise routine. Having an exercise buddy keeps you accountable as well, says Boston psychologist Eric Endlich, PhD. You may be more likely to show up for your workout if you know someone is expecting you to be there.

Carbs are not only essential to fuel your workout, giving you more energy to work hard enough to actually build muscle, but they also help rebuild muscle tissue—which is.

List of related literature:

Because work against resistance results in the maintenance or growth of muscle tissue, and because muscle is more metabolically active than fat, resistance training can result in a raised metabolic rate with a consequent increase in daily energy expenditure.

“Lifestyle Medicine: Lifestyle, the Environment and Preventive Medicine in Health and Disease” by Michael Sagner, Garry Egger, Andrew Binns, Stephan Rossner
from Lifestyle Medicine: Lifestyle, the Environment and Preventive Medicine in Health and Disease
by Michael Sagner, Garry Egger, et. al.
Elsevier Science, 2017

Too much volume leads to overtraining.

“The Body Sculpting Bible for Women, Fourth Edition” by James Villepigue, Hugo Rivera
from The Body Sculpting Bible for Women, Fourth Edition
by James Villepigue, Hugo Rivera
Hatherleigh Press, 2019

Because the REPS workouts are stressful, only one training day should occur during the week.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

When you change up your workouts, your body never gets complacent and works at its highest potential.

“Balancing in Heels: My Journey to Health, Happiness, and Making it all Work” by Kristin Cavallari
from Balancing in Heels: My Journey to Health, Happiness, and Making it all Work
by Kristin Cavallari
Potter/Ten Speed/Harmony/Rodale, 2016

Because muscle is the most metabolically active part of your body, it will help you continue to burn fat even after your workout is done.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

Because if your weight stays the same or goes up, that might not be a negative response to the exercise— it might be caused by some other factor, such as diet, sleep, or stress.

“The Metabolism Plan: Discover the Foods and Exercises that Work for Your Body to Reduce Inflammation and Drop Pounds Fast” by Lyn-Genet Recitas
from The Metabolism Plan: Discover the Foods and Exercises that Work for Your Body to Reduce Inflammation and Drop Pounds Fast
by Lyn-Genet Recitas
Grand Central Publishing, 2017

The science tells us that training to failure can increase muscle fiber recruitment, muscle tension, metabolic stress, and anabolic hormone release, which can all contribute to better muscle gains.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

because the goal is maintenance of gained muscle rather than a continued increase in muscle mass.

“Nutrition for Sport and Exercise” by Marie Dunford, J. Andrew Doyle
from Nutrition for Sport and Exercise
by Marie Dunford, J. Andrew Doyle
Cengage Learning, 2011

Your body isn’t used to the exercises yet, or hasn’t fully adapted to the exercise parameters, and thus has to work harder to get through the routine.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra E. Forsythe, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra E. Forsythe, Alwyn Cosgrove
Avery, 2008

Even when we’re at rest, our muscles require fuel to keep working, which is what largely drives our individual resting metabolic rate — so by maintaining a higher muscle and fat-free mass on our higher-protein weight-loss diet, our bodies are expending more energy throughout the day and when we are sleeping.

“CSIRO Low-Carb Every Day” by Grant Brinkworth, Pennie Taylor
from CSIRO Low-Carb Every Day
by Grant Brinkworth, Pennie Taylor
Pan Macmillan Australia, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I really like your advice in this vid as well as all your videos! My problem is I think I wont see results bc I’m turning 50 this year and am past my peak:(

  • Glad I didn’t watch this one with my 7 year old son! Jeff drops a couple f-bombs! My son usually watches these Athlean-X videos with me. I can’t wait until my son tells his 2nd grade teacher about the dangers of internal rotation during elevation!

  • I remember a couple years ago when i would go to the gym i would get anxiety and think everyone was looking at me but i changed my mindset and now i don’t give a FUCK who looks at me i’m doing this for ME

  • I love Jeff’s TRUTH videos. There is always at least one thing in them that applies to me, and the way he talks to us is very supportive and comforting.

  • Proteine shakes or food i have a meal plan with enough proteine is think?? Also how much proteine should i have in a day ik work out 5 days in a week (intense)

  • You literally are my inspiration babe ���� not just a fitness model but your approach on life and the fact that fitness wasn’t your only education but it’s something you still decided to pursue on top of your other passions. That’s literally how I feel. Keep doing what your doing✨

  • Bad workout partners that try rush a workout as fast as they can. Or never show up for workouts and blames other things why he or she cannot make it. Maybe it is best to go solo!!

  • About the enjoy part, I wanna grow my booty but the only way of good progress is lifting weights, wich I hate so badly. What should I do?

  • I find it very challenging to recognize the difference between making sure that I rest and making excuses not to work out. Any tips? Thanks for all the info! Cherry Carmex IS everything ����

  • Is because of you I can perform better than before. I’ve been doing reps without good posture. Now, I can rep perfectly without elbows popping on each count.

  • Its so weird. This multi wr holder, training and trained with Hafthor, Ed Coen (very high profile as example) and tons more. Not even 100 000 views.

  • I am 18 and from iran
    I had and have very strong body dysmorphia because i got bullied a lot in school so i start training few years ago and build muscle and get stronger now after all those training it’s still the same i still had that shity filling about my body but alex your videos about body dysmorphia helped me so much man i always compared myself to the best of the best and that was wrong i never took my friends compliments seriously and never get better until watching your videos
    Thank you alex you changed a life of a man in other side of the earth ❤

  • No Nutritionist or Dietitian would place a client on just a low calorie diet to help them lose weight. Literally human nutrition is all we go too school for and  we will know  more about someone’s nutrition and health plan then simply placing them on a low calorie diet. It is amazing how many fitness people think they are Nutritionist.

  • How much time should a workout session last? I couldn’t find this in your channel. Thanks, your info is really good, and is really helping!

  • This is the most helpful and real video I’ve watched on this subject. And it’s easy and simple to understand. You are so awesome Krissy! I’m not sure if you have any videos on what protein regime you use after workouts but please post one if you don’t! ☺️

  • Alright Athlean X guys and gals. Ive been working my ASS off for 5 mnths almost. My body has changed. It is beginning to look a BIT muscular. I started at around 149lbs. And am now at around 156lbs.
    But im NOT chiseled. I have 2 top abs…haha the bottom 4, not so much. Should it take THIS long?!
    Ive been going nuts trying to eat alot..and healthy.
    I train sometimes 6 days a week for 45 min or 1 hr.
    I reach failure. I push through. It seems I gained WAY more at the beginning!! With isolation exercises!! I have tried to move to more compound, because I work 10hr. Days 4 days a week.
    What in the HELL am I DOING WRONG?!
    I should be ripped by now from what I read online. So frustrated. Its killing my drive. Help!!

  • I’ve been training since July 2019 and I just bought a barbell setup in my garage and all…. But there’s times I really consider giving up because maybe genetically I’m just not supposed to be muscular. It’s really hard to keep going when even after a year it doesn’t look like I lift. Maybe im too old…. Im 31 right now.

  • Correct. It is a matter of life-time well-being solution. I went to gym, deciding to be stonger at the age of 40 than I was 10 years earlier. I was. So, I decided to be as strong on my 50th birthday as I was 10 years ago. Wrong, I got stronger. Further-on. I decided to be as strong in my 60th birthday. Wrong again, since my power lifting record 392, 5 kg already came at the age of 58. Training is a life-time progress, getting better and better. Current LBM is 120%, while fats are 8,3%. Looking fwd to my 40th gym anniversary to become even stronger, more flexible, and constantly determined. Keep it up, Jeff��.

  • Im chronically ill, I have weak muscles so every workout is hard for me eventho I do very light weight and I have to be careful cause I don’t know how my body will perform and react after I’m done with gym day��. So this will take pretty long to see results�� but I am positive lol, I know I will reach my goal!

  • You are inspirational. Ive been steadily losing weight for 4 months without exercise but I want to exercise so badly and for some reason it has been so hard for me to keep going after one day. Your video is raw and honest and I love it. Thank you for sharing♡

  • Alex is it worth trying to gain more size if it’ll make my face bloated I’m at 10% bf rn at 6’2 190 lbs so I’m relatively muscular and my face looks fucking amazing bro a lot of girls said I could be a model, however In a shirt I don’t look like I lift, idk bro I feel like I can’t go bear mode because I can’t grow. A beard and my face gets bloated and fat above 12% for real bro

  • You are the real deal Jeff. I’ve been watching your videos religiously for the last 8-ish months sine I’ve found your channel and you’ve changed he way I look at working out and my “nutrition “ as you put it. I have been will be making this my lifestyle. Keep doing your thing brotha.

  • Matt I sent this video out to a few of my friends and someone sent me the question, “What do I do about my salt intake when I have high blood pressure?” I had no clue what to say and I am curious myself.

  • Matt what books or articles would you recommend for learning how to train kids… Kids of age 10-15… Anyone else reading this please do comment if you know any as well

  • I’m at 5’6, and have always trained and Dietitian for 300pnds body weight heavy physically fit. Lifting that 500 pound free weight one single time every time. Waking up and jogging no less than two miles and a usual average of 8 miles every morning. 300 bites of food at every meal and 5 quart water intake daily. I pushed myself to the maximum level of endurance that would almost kill me and until “THAT VERY MOMENT! ” I never stopped for a breath of relaxation or a smile because I know that in doing this physical therapy I have defeated the majority of the world at that finish line that I physically demand of and from myself, most of all because there’s nobody in my sight doing so and everyone in my sight has a bad untrustworthy attitude. (That’s the USARMY SOLDIER I was. ) M.P.R

  • People really need to understand that everything they see on social media is just a facade. The majority of these “influencers” alter their photos to try to make them as perfect as possible and more often than not are on some sort of PED. That’s why I don’t follow any of them. What’s the point if it’s going to make you feel down

  • People need to be honest with themselves. As you say, it’s a lifestyle and it all about consistency. Once we get to that level it just becomes easy and you just do it. Just as you eat breakfast, lunch, and dinner everyday. I am 63 and I am ripped. Love cycling and doing body type workouts everyday. My children see how I am and they follow in my footsteps knowing that our health is our wealth. I watch your videos and understand and admire your dedication to staying healthy and ripped. It’s the only way to live a full, healthy and happy life. Those who live the kind of lifestyle you live understand where you are coming from. God bless you for inspiring others to be healthy and fit.

  • This is true. I went to the beach and a family member told me that I look really good and took a picture of me. I looked at it and I had to agree, my physique did look better than, let’s say, a year ago. I myself have not even noticed that I’ve advanced that much. I don’t look nowhere near where I would like to, but I’m slowly but surely improving. But yeah, it gave me more confidence and assurance that I’m on a right path.

  • I struggle because I’m constantly bloated. I tried going to my doctors and despite dairy intolerant and haven’t consumed it for the last two years (thank god I’m not because of how my body reacted to it…), however I still think there is something wrong with my gut health because of my constant bloat and stomach pains. But my doctor is reluctant to do anymore tests other than blood tests��

  • Love your videos girl. You are so frickin gorgeous and funny!!! Everything I’m interested in you are talking about with a bit of humour,defo make it easier to watch. Keep it up xx

  • I finally noticed some gains when I went home for coffee with the family and my dad started calling me Arnie and grandma kept giving my back rubs

  • People forget that learning lifting is no different than learning a sport when u were growing up. It takes years of failure and success.

  • Bicase I whont to get dere faster Im not happy with my boddy jea I luck good in mousts pipes eyes but not in my buth tnx man dis well help me relax when I get exsatei

  • youre an amazing guy Jeff, as real as it gets. Humble, professional, caring…etc. This was a video well worth watching..every 9:02min of it.

  • Hey Alex, I’m thinking about running un
    naturally once I stop making linear progress with your beginner program, does the volume day induce nuclei overload?

  • Thanks man, needed this video. Even though I am doing everything right with my training and diet I feel like I am doing something wrong or things go too slow and blame my genes for it. Mainly because I’ve been training for almost 7 years now and hear all these big (natural) guys saying theyre training for only 5-8 years. I think people also subconciously raise their expectations due to social media even though they know they shouldn’t. But, I started from scratch eating only chicken and rice on rest days, training to failure every session and under eating for almost 2 years, lol. Thanks for the video!

  • I rarely ever comment but I have to tell you man I really appreciate videos like this. They put me on the right track and I am very grateful for what you are doing,

  • I love how blunt you are. My wife won’t let me train her because she says I’m mean. I know i need to tighten up my other 23 hours. I have 4 young kids but it’s not their fault. Its mine. Keep on keeping it real.

  • Was literally thinking about this yesterday, I thought that I hadn’t made progress, but wore a shirt that i used to wear 8 months ago and I could barely get it on lol

  • Thanks man I needed this. I’ve got a fair bit of muscle mass, I’m just fat and it’s hard for me to stick to a diet. I’m trying tho.

  • I’m a national team level Fencer and I feel like training fullbody 3 times a week doesn’t allow me to fully recover on top of training fencing, cardio. Should I drop it to fullbody 2 times a week one day intensity and another volume and improve recovery that way

  • focusing on strength is the best because you can actually see your strength increasing weekly or monthly basis, whereas its really hard to actually see your own muscles growing. Also by focusing on strength which is the ultimate progressive overload, you can’t go wrong if you are progressing, and if you are progressing you know you are in the right path

  • Yo Alex,I want to go plant based because whenever i eat dairy and meat my stomach don’t feel good, when I eat a lot of veggies it feels fantastic so i want to make a change in my nutrition. Can you make more videos about plant based diet?Like recipes and that stuff.. Thanks bro,you’re amazing!

  • This was the most helpful video especially 4 and 5. Everyone says ‘if you want to like this, you have to do this’ what if I don’t want to look like ‘that’ and I don’t enjoy it but it seems to be the only option so I’ll do it. No not true. I hate yoga my sister always tries to make me go and i honestly think it’s not for me so I don’t do it. She hates weights so she hasn’t touched them. We have different likes dislikes and goals but are still very fit. The health thing is huge. My best friend suffered from an eating disorder of starving herself Bc she wasn’t losing weight and got bullied at school when really she just had a thyroid problem and lost 100 pounds in a year just by taking the medication. No one ever talks about that and I feel like an underlying issue is often a problem of not seeing results

  • It really hit home for me when you said about friends asking you for Advice after a the first year or two my friends started wanting to train with me and asking what I do and what’s best I’m my realising after this video what that meant thank you big son!

  • Wow I want to see more of this type of content. Stan Efferding always said that his success came from focusing on the things he did outside the gym and that’s exactly what this video was about. Can’t get better if you don’t recover.

  • I’m curious about whatever research you’ve found about WiFi signals disturbing brain function. Sure, they use the same frequency as microwaves, but at a muuuuuuuuch lower energy level. There was a bunch of controversy about how keeping a cell phone to your ear cooked your brain, but that was just a bunch of fear-mongering, sort of how people say staring at a screen will damage your eyesight (Which it won’t).

  • I thought that westside and your previous programming onus was to train multiple times a week (including mini-workouts) or are these not included in the statement ‘working out only 4 times a week’?

  • Thx alex, i know that im doing everything right but theres this nagging part of me thats like questioning whether i am and stress out.

  • I’m plantbase.. I’ve just ordered a load of vegan protein powder. I literally eat fruit and veg that’s it loads if potatoes and rice. I do drink 4 litres of water a day sometimes more. And I’m on about 1800 calories a day?? I train 6 days a week with weights.. Does this sound OK. I don’t have a plan when I workout I just do what I think on the day because I don’t really know exactly what I’m doing I’m still learning

  • I get 8 hours of sleep every night. I actually fall asleep around 9- 9:30… ANNNNND I wake up at 1am almost every night to urinate…:(

  • A lot of people need to hear things like this, myself included. I love how you’re one of the few people in the fitness community who covers all topics, not only on the fitness side of things but also the mental, which is a huge part of the game imo. Top tier content!