It doesn’t matter if you’re a newbie or a gym veteran, it’s normal to get stuck sometimes and not see results. It happens to the best of us. However, the best know how to get unstuck, and what to change in order to achieve the results. Sometimes you think you’re doing everything you’re supposed to do, but the scale is still stuck on that same number, or you still don’t see your arms getting bigger. Here are some of the most common reasons why you are not in the best shape of your life yet.

Why Are You Not Getting the Results You Have Been Expecting

You Are Not Giving it Your All

For the ultimate results, a clean diet, a healthy lifestyle and intense workouts are the holy trinity. Every time you hit the gym, you’re supposed to feel great and remember it as your best and hardest workout. Your mind should be concentrating on the right posture and execution of the moves, not thinking about that TV show you watched last night. It’s crucial to understand that it’s you who has to push yourself to the limits. Embrace all the bad and painful moments along the way.

When you feel like you can’t do a single rep more, you can. That last rep is the one that counts the most, that’s the one that will bring you results. When you learn that in order to achieve the best results, you have to be your best in the gym, that you need to pedal faster and lift more, that’s when you’re starting to change your body. At the end of the workout, if it seems like you could’ve done more, you should’ve, and next time fix that and repeat the question. The answer should and will always be yes.

Give it Some Time

Don’t get discouraged if you can’t see results after a week or two.  It’s impossible to see results that quickly. Don’t try to change your diet or your workout plan just yet, be patient and consistent. Unfortunately, our bodies take about four to six weeks to adjust to something, and there’s nothing we can do about it.  Make sure to follow your schedule, eat as clean as possible, don’t cheat in the gym or in the kitchen, and don’t skip sessions or reps. If you still don’t see any results after 4-6 weeks, then you can think about changing your routine. Usually, it’s just a little adjustment or two, but remember to give it time first. You can’t fast forward weight loss or muscle gain, if you try to skip some parts of the process you will skip on the results too.

Adjust the Program

No matter what your goal is, you have to have a balanced and effective program or a plan you will follow. Think about creating a bodybuilding program that will make you buff, or a cardio plan to lose weight, but make sure they are made by experts to achieve max results.

Everybody is different, and every program needs some adjustments to fit an individual’s needs. After you’ve pushed one workout plan for about four to six weeks, it’s time for another adjustment and so on. You can change the weight or number of reps, or you can focus on your weak spots. It’s important to keep it dynamic, both for your mind and for your body.

If you want to change your body in any way (get bigger or smaller) you will need to sacrifice a lot. Don’t be fooled by the get ripped quick programs or listen to everyone who claims otherwise. They aren’t telling the truth. Hard work takes patience, dedication, and persistence in order to achieve the desired results. Focus on the immense reward that comes out of that sacrifice. Think about how much healthier and better looking you’ll be, so just crush it the next time you go to the gym.

Samantha has a B.Sc. in nutrition and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her on Twitter, or in a tea shop.

Are you getting the results that you are expecting when working towards your health and fitness goals?