I play sports but I do not see any results in body. Why?

I play sports but I do not see any results. Why?

You are motivated, and now you go to sport almost every day. You spend your energy, you get out of your body, and feel like you've done a good job. And yet ... no results on your physique. You do not lose weight, or do not take muscles (depending on your goals). And it's very discouraging . That said, there is necessarily a reason behind it, and identifying it is going to allow to implement the necessary means to overcome it and finally get the results you want.
What are the different reasons you do not see results in training? What can you do to make your body change faster? We take stock right away.

I do not take muscles why

1. I do not push myself enough during training

It is quite possible to go to the gym every day ... without really doing any sports for all that . There, you will have to be very frank with yourself: do you load enough if you do muscu? Or do the sessions seem easy? Do you feel like you're getting past each session, or do you feel comfortable with your workout? Are you short of breath? Do you have any body aches? (this is not always evidence of effective work, but this is often an indicator when new programs) Will, if you are 100% honest, how about you give your maximum in every time you play sports ?If the answer is no, then that's where the worry comes from: you're not making enough effort to cause physical changes. You talk, at most.

How to cure it?  To provoke changes, you must force yourself to do intense sessions: it does not necessarily mean longer! (1h15 total is a good session, for example), but out PLUS your comfort zone.
Before loading more, be careful to make the movements - check with a coach if necessary. You can also slow down the movements to work the muscles deeper.
If you run, force yourself to do interval sessions instead of just cruising.
The goal: to stimulate your body, which will want to respond by taking a mass or increased consumption of energy.

importance intensity training gym
That, for example, that does not count.

2. I have not changed my routine for a long time

The body is well done, in a way: it gets used to what is done to him. This is the case for the diet (as we discussed in the article on diet trays and reverse dieting ) but it is just as true for training! If you follow the same routine, and do the same exercises, day after day, for months, your body is used to it and no longer has any interest in creating muscles or loosing fat.

How to cure it? Change your sport routine! Make yourself a new program - which will definitely have to include exercises you do not like, and that's good! The goal is to prevent your body from resting on its laurels, and always work the same muscles and the same heart rate. It can be add muscle to your cardio, interval to your muscu, new moves or a new discipline completely.

change sport program for results thefitnesstheory

3. I train too much

It is often forgotten, but training too much, too intensively or too often, is to risk limiting its progression by directly impacting recovery and muscle creation.
If you play sports too often, or target the same areas at too close intervals , you risk penalizing muscular recovery and reconstruction - a muscle takes about 36 hours to repair, so you need to at least alternate muscle groups every other day if one wants to train every day - although a complete rest day is very much advised to allow the body to rest, to repair and to create new muscles.

If you train too hard by increasing the loads each time, you will reach an "overreaching" period during which your body will limit performance very clearly, always in order to adapt and recover. Not optimal donation.

How to cure it?  I advise you to re-read  this article on the right pace of training  , which can guide you on the number of sessions and their duration to adopt according to your level and your constraints. Whatever happens, listen to your body and rest when you feel it necessary, your muscles will thank you (if it is not absolutely every day for 2 weeks, for example. it's just "no longer playing sports at all", huh.)

no gym results what to do
Otherwise it ends like that, the batteries flat.

4. I do not eat enough / not properly

We are going to rest some pretty clear bases of entry.
Not enough calories = lack of energy
Not enough protein = no muscle creation
Too much sugar (among others) = fat mass creation that can hide your progress
If we are realistic for a few seconds, we realize that the body can not just do not create muscle if you do not give it fuel for that - you can try to make fire without wood or anything flammable, but it seems to me a lot of effort to achieve nothing. So you have to feed him enough.
Eating poorly (not enough protein / too much sugar) or in excess can produce the opposite effect: you will produce mass, but probably most of the fat, since your body will seek to destroy the proteins of your muscles to feed and / or hide your new muscles under a layer of fat.

How to cure it ? Take stock, being 100% honest with yourself, and agree to change your diet to achieve your goals, even if it means eating less, or more, or differently. You do not get results by looking for excuses, and trying things can see what works and does not work for you, so it's always good to take!
Personally, I use the MyFitnessPal app  to check from time to time that my diet meets my nutritional needs (not just calories, but mostly protein and fat)