10 Things That Slow Your Gainz

Progress is a powerful motivator in anyone’s journey. With fitness there are so many ways to track your progression. Some people track there weight lost, do progress photos or measure themselves. Regardless of the way you do it you get some type of gratification from your results. That is, until you plateau or regress.

Normally you can tweak a few things and get the ball back rolling. That is if you can figure out why you hit the brick wall in the first place.

There are 10 reasons that I’ve learned that might hurt your progression:

1. Diet

Fad diets normally can not be sustained. You can’t live off a juice diet and changing up what you eat just for the purpose of losing weight rapidly won’t give you life long results. You have to make a conscious decision to change your eating for LIFE. Now, this doesn’t mean you can’t enjoy a good time out or dessert ever again, it just means that now you will control when you over indulge on them. Meaning reducing how many times you eat out or enjoying a dessert one or two days out of the week verse everyday. Another thing you can do is find substitutions for ingredients that are not filled with fat and carbs. Eighty percent of your success with your health and fitness goals rely on you committing to your diet.

2. Lack of Sleep

You Need at least 8 hours of sleep

Sleep is a powerful thing. Eight hours of sleep is the recommendation. Why is it important for your Heath and fitness? Because lack of sleep increases your cortisol levels. Cortisol is released from the adrenal glands during stress. This hormone decreases metabolism and leads to increased fat. So, not only is lack of sleep not good for your mental health but it is bad on your physical health as well.

3. Inconsistency

You can not, I repeat, can not expect to see results when you are not consistent with your diet and workout regimen. Notice that it takes you months to get really good weight loss going, but only about a couple of days to ruin it. Every time you take an extended break off your regimen you set yourself back a few weeks. So, be consistent about starting a workout and maintaining the workout. That means for life! What you do to lose the weight, you must continue to do to keep the weight off.

4. Repetitive Workouts

The body is smarter than you give it credit for. When we first start a workout it is hard, you barely make it through it, and you hurt like heck days after it. The next time you do the workout it’s a little easier and the body hurts less. Eventually, you can do the workout with ease and have no sore days. This means your body has adapted to the workout. This workout is no longer working towards getting you those maximal gains, because your smart bod has figured out a way to repair and prepare. Your body is now stronger than the workout, which means it’s time for you to select a new regimen.

5. No Strength Training

Most of us know how to run and do a variety of cardio oriented activities but we forget about building muscle. Muscle is what you really want to have to maximize calorie burn. While doing cardio you only burn calories during the act. When strength training you burn calories for days which means more calories burnt. Not only that, but strength training helps you build muscle which then leads to an increase in metabolism.

6. Slacking on Your Workout

I was so guilty of this at the beginning of my health and fitness journey. Then one day I realized that if I slacked on my training the only person I am hurting is myself. You can have a personal trainer or a group of motivated friends, but if you don’t have self motivation then you will not reach your goals.

7. Living Sedentary

You Need at least 8 hours of sleep-2

If you’re sitting long periods of time or laying around all day your body sees no need to burn calories. Standing instead of sitting burns more calories. You can always get up and just walk around you house or job. You can also take the time to do a little light walking for lunch or use  the “smoke” breaks as a way to get up and get moving.



8. Not Eating Enough

Calories are the first thing to go when wanting to lose weight. It is not recommended to eat under 1000 calories a day. What you will do is put your body in starvation mode and shut down your metabolism. Plus, when you drop macros into the poverty levels you don’t have the fuel you need to effectively complete your workouts. Your body will then store fat instead of burn it.

9. Cheating On Yourself

So maybe you have a diet and workout plan, but you pick at everyone else’s food around you. In your mind you are just eating little bites here and there, but if you add those bites up at the end of the day you will notice that it actually adds onto your calories or has dramatically increased your fat macros.


You-Need-at-least-8-hours-of-sleep-3This is by far the biggest reason why people don’t reach their fitness goal. It is the reason why many don’t reach goals period. I have heard the “I don’t have time” excuse, the “I just can’t eat right” excuse, or the “I’m always tired” excuse. In order to achieve any goal you have to get rid of excuses. You have to decide that success is worth more than television, sitting around surfing the web or sleeping excessively.  Sometimes making this choice leads to either life or death in some cases. So, choose life. Get out there and make things happen, because If I can you Can.

Stay Driven

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Just a simple woman with a heart to help. Mother of two, fitness enthusiast, Physician Assistant, crafter, supporter, lover, and friend.

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