5 Reasons Your Weight Lifting Routine Isn’t Working

 

Lift smart, burn more
You go to the gym. You lift weights. But so far your muscles aren’t looking any more sculpted than when you started. If you’ve been putting in the work but not seeing results, it’s likely that something is wrong with your workout—not your willpower. Avoid 5 common strength training mistakes with these tips from weight lifting guru Wayne Westcott, PhD, Prevention advisory board member and director of fitness research at Quincy College in Massachusetts, and you’ll be a lot closer to achieving that lean, strong body you’re after.
Mistake #1: You’re ditching the warm up
While it’s tempting to forgo a proper warm up, taking a few minutes for a quick walk or jog on the treadmill will help you get more out of your strength training routine. “A warm up increases the temperature of your muscles and tendons, making them more elastic so you’re less likely to injure yourself,” says Westcott. Besides, you’ll burn a few extra calories too! See more ideas for the right way to warm up.
Mistake #2: Your weight is wrong
Too heavy, and you could injure yourself, too little and you’re wasting your time. When you’re new to strength training, start with 1 to 2 sets of 15 to 20 reps using a lighter weight (about 50% of your maximum lift, i.e., the amount of weight you can lift once). As you become stronger, graduate to 2 or 3 sets of 10 to 15 reps with heavier weight (60 to 75% of your max lift).

Mistake #3: Your form is sloppy
Lifting too quickly and using momentum are two common culprits that can lead to injury and make your workout less effective. In fact, slower is better when it comes to weight lifting. “Moving slowly actually allows you to produce more muscle force, without putting extra stress on your joints. If you’re using inertia, the weight pretty much carries itself, so you’re not getting as good of a workout,” says Westcott. (Weight-lifting isn’t the only exercise where bad form can hurt you. Check out 10 mistakes you make on the elliptical trainer.)
Mistake #4: You don’t mix it up
It’s easy to fall into a workout rut, doing the same few moves over and over. Swapping in a few new moves every few weeks will help you avoid plateaus. “Your muscles adapt to moves, and you no longer see the same gains in strength after a few weeks,” says Westcott. “Even changing up your workout slightly—say by swapping your tried-and-true bench press with an incline press—will shock your muscles and speed results.” Want to really switch it up? Ditch your dumbbells for something new, like kettlebells or sandbells.
Mistake #5: You’re standing still between sets
If you normally rest between sets, you’re missing out on the calorie-burn boost that’s found in adding mini cardio bursts, like a 2-5 minute jog on the treadmill or jumping rope. You’ll burn more calories, and you can cross off both your cardio and strength training in one 30- to 45-minute workout, says Westcott.

6 Inexpensive Ways to Stay in Shape

 

If you want to get in shape but don’t want to break the bank, never fear. You don’t have to invest in a costly gym membership. You don’t need to buy the latest high-tech treadmill or elliptical machine for your home. You just need some ideas — and motivation.
Cleveland Clinic Sports Health exercise physiologist Heather Nettle, MA, ACSM-HFS, suggests six ways to exercise that won’t strain your budget. If your doctor says you are healthy enough for exercise, get to it.
1. Walking

Walking for 30 minutes a day can help you lose weight, control your blood sugar, and lower your cholesterol and blood pressure, and reduce stress. Can’t do 30 minutes? Three ten-minute walks per day work just as well. Cost: Invest in good walking shoes, which range from $60 to $120 at sporting goods stores and online. Running shoes work, too, but can be more expensive. Good shoes will serve you well, but be sure to replace them every 400 miles or twice a year, whichever comes first.
2. Skipping rope
Jumping rope is a great high-intensity cardiovascular exercise. Just 10 minutes a day will burn calories and improve your endurance. If you have joint issues, though, jumping rope won’t be for you. Look for low-impact aerobic exercise alternatives instead. Cost: Classic, weighted or digital jump ropes will do the trick. They cost very little — from about $7 to $30 in stores or online.
3. Exercise balls
Using an exercise ball will help you keep your abdominal muscles, back and hips strong. It can also help you improve your balance and agility. Use the exercise ball for stretching after workouts, too. You can find good exercise ball routines online. Cost: Exercise balls come in different weights and materials and run from about $8 to $50. Printing out an online exercise ball routine will just cost you printer ink and paper.
4. Dumbbells
Dumbbells can help you gain strength or maintain it. Start with the weight range that works best for you without straining too much. When you feel ready, increase the load. Be careful, though — using weights incorrectly can lead to injury. Use your weights in front of a mirror to check your posture. If you have questions, consult an exercise expert. Cost: Depending on their weight and design, dumbbells range from $3 to $50 in stores.
5. Calisthenics
Forget past memories of gym class and focus on how well you’ll tone your body with push-ups, crunches, squats, lunges and leg lifts. Cost: This is the least expensive way to exercise. All you need are comfy workout clothes. You can lie on a clean towel or purchase a yoga mat for as little as $7 in stores.
6. Exercise DVDs and online videos
When it comes to video workouts, there’s something for everyone: Pilates, yoga, kickboxing and even dance. Cost: Exercise DVDs cost very little, considering how often you can use them. Many can be purchased for $6 to $20, and online options are growing by the day. Choose what you like and build up a collection, then vary your routine. Local libraries also carry a few choices to help you add to the variety without spending anything.

Red Meat

If you are trying to gain weight, enjoy some red meat. Steak contains a ton of protein and iron. Not all steak cuts are made equal though. You want the fatty cuts where the meat is marbled. These cuts of meat will contain more calories, but they’ll also be way more delicious too! Look for rib-eye, t-bone, New York strip, and beef tenderloin. Red meat is high in cholesterol, so enjoy it with a healthy diet. Combining it with an unhealthy diet high in saturated fats could cause health effects.

Peanut Butter

Peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein. Peanut butter is also high in folate, magnesium, vitamin E, and vitamin B3. Enjoy peanut butter mixed into oatmeal, topping a slice of whole grain bread, or as a dip for apples. When picking a brand of peanut butter, try to find varieties that are all natural, meaning they don’t have a ton of sugar and other ingredients added.

Whole Fat Milk

One simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in. When you keep the fat in milk, the vitamins and nutrients stay in the solution. Whole milk is high in vitamin D and A. Add whole milk where ever you would use skim, such as in oatmeal, cereal, sauces, or just as a glass of milk. If you enjoy milk in your coffee, you can also use cream here.

Tropical Fruit

An apple a day keeps the doctor away, but tropical fruit can help you gain weight. Fruits like mango, papaya, bananas, and pineapple are amazing choices. They are full of natural sugars and can give you great energy. Adding in servings of fruit into your diet is a great step to gaining weight. No one ever became fat by eating fruit, so don’t worry about eating too much! If you find it difficult to eat enough fruits and vegetables in a day, try blending them to make a delicious smoothie.

Avocado

These delicious green vegetables are an excellent way to add healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E. Avocado also are filled with B vitamins. Enjoy avocado added to salads, cut up on meat, or even spread on toast. Mash half a ripe avocado onto bread and season with salt and pepper. Delicious!

Granola

Granola is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and butter. Dried fruit and nuts can be added. You can buy granola pre-made, but it’s easy to make at home too! Enjoy granola topped with thick yogurt, fruit, and a drizzle of honey. This breakfast will be high in protein from the yogurt, filled with fiber from the oatmeal, and sugar from the fruit.

Whole Wheat Bread

Eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains. While white bread is what we all grew up with, it’s not the best for your health. By refining the wheat so much, we strip the nutrients out of it. Instead, opt for whole grain varieties. These contain a fiber and minerals that are missing in white bread. It will help you stay full for longer, and give you sustained energy.

Butter

Nothing beats the taste of butter for cooking. It is full of flavor and good calories. Butter does have saturated fats, so enjoy it in moderation. A good option is to incorporate ghee into your diet. This Indian ingredient is ultra clarified butter. It is safe to use when cooking at high temperatures, unlike butter which will burn. Ghee also has concentrated flavor, so you can use less when cooking. Enjoy eggs fried in butter or ghee for a tasty and nutritious breakfast.

Nuts

Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a few nuts can keep you full for hours. Not all nuts are equal for fiber though. Almonds are a great choice, while macadamia nuts are very high in fat. Mixed nuts are a great option because you can get the nutritional benefit of many varieties in one snack. Add nuts to your salads, on top of Asian dishes, and in your breakfast cereals and oatmeal.

Cheese

Cheese is one of the favorite foods in North America. You can add cheese into almost any dish. It has all the nutritional benefits of milk products. Most cheeses are high in fat, making it a good product to have if you are trying to gain weight. Cheese comes in many delicious varieties, so pairing a cheese to your meal is a fun experience. Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

Potatoes

One of the first things people cut when trying to lose weight are carbohydrates. Thus, add them back to your diet when you are trying to gain weight! The key is choosing carbohydrates that have nutritional value. Potatoes are a great choice because they’re high in protein (really!), full of fiber, and contain a ton of vitamin C. Eat potatoes with the skin on for optimum nutrition. Once they’re peeled, the protein is cut in half.

Daily Aha!

Daily Aha! Body odor is caused by the bacteria that eat your sweat.

Ew but true. Bacteria naturally live on your skin, and they feed on the salts and proteins in your sweat. The byproducts of their digestion smell bad—that's what we know as B.O. Traditional antipersperants prevent B.O. by inhibiting the production of sweat. New alternative deodorants work by inhibiting the bacteria’s growth in the first place, either using a physical barrier or by increasing the pH level on your skin.