When I meet people, and I tell them what I do, I often hear them say they go to the gym nearly every day and they don't lose weight. And then they show me their tummy, or their hips, or any other place they want/need to lose weight from. And are obviously very frustrated.

Unfortunately, going to the gym on a regular basis doesn't guarantee weight loss. Initially, if you don't change anything else, but start exercising you will see some changes. However, once your body got used to going regularly, it will stop changing.

To continue and see some results you will have to do the following:

1. Always challenge yourself when going for a workout.

If you do workout with a heart rate monitor, you will see that after a few weeks, your heart rate doesn't go up as much doing the same workout that was initially very hard. So challenge yourself even more, go faster, go at a higher level, increase the incline, or increase the time.

If you're doing weight training, challenge the same muscle in a different way, or increase the weight, add more repetitions, or a set, depending on what result you're looking to achieve.

2. Try an exercise or class you haven't done before:

Changing exercises will not allow your body to relax and get into a routine. If you're always on the treadmill, try cycling, try the stepper, try some rowing, or any other cardiovascular machine you have in the gym. Or even go for a swim.

If you do your weights workout with the machines, try some free weights (always ask for guidance on how to use them safely).

Go and try out a new class. Zumba is now very in, have you tried that yet ?

To change your routine regularly, will keep your body alert, and will require your body to adapt to those changes over and over again.

3. Review your nutrition:

Lots of people tell me they barely eat anything and don't understand why the weight just doesn't come off. Well, if you don't eat enough, your body will just store whatever it already has and the little food you give it on top of it, as opposed to burn off fat.

Other people think they eat allright, however, when I review their food diary, I always see they are missing out on something. Be it vegetables or fruit mainly. Remember, vegetables and fruit (in moderation) does fill you up, but at the same time gives you lots of vitamins, minerals, fibre, etc that your body needs.

Having a varied diet and eating regularly is probably one of the most important things you can do to help your body burn off some fat.

4. Have enough recovery time:

Your body does need time to recover from all your exercise. So having one full rest day is very much advised. But what is also advised is having a good night sleep. Yes, sleeping well is very important in the whole exercise/weight loss process.

If you are struggling to lose weight, even though you might be exercising regularly, I am here to help you ! Contact me, Anne Iarchy, Personal Trainer North and North West London, on 07880627944 or email me on anne@barnetpersonaltrainer.co.uk

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Zora Powdrill
Posts: 3

I've stayed the same weight every week since christmas
Reply #3 on : Wed April 18, 2012, 21:24:08

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Hi I hope you can help me. Last year i lost 3 stone for my wedding and the atferwards i put on a stone a since then i just cant shift it, i used to go running but it started hurting my knees on the road so after christmas i joined the gym, i've been going about four times per week and i swim once per week,i also cycle to and from work every day which is a 15 minute ride each day. The thing is i get on the scales every week and it says the same every week, i've veared my sessions in the gym but doing small intesive work outs to long work outs through too weight training through to both weight and cv training. I eat well i always have breakfast i eat fruit inbetween meals and have at least 2 portions on vegitables for my evening meal i havent a clue what im doing wrong. Last yeah i went to the doctors as i wanted to loose another stone before my wedding and she gave me some tablets to help, i've been thinking about going back for more but im not sure as me and my husband are trying for a baby and i dont want that effect it. but my weight is must be effecting me in getting pregnant as im overweight. i just dont know what to do. Any ideas? Thanks Zora

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Posts: 3

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Reply #2 on : Tue January 31, 2012, 17:12:36

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Kerriann
Posts: 3

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Reply #1 on : Sun January 29, 2012, 11:20:25

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I came, I read this article, I cnoquered.