When workouts don’t show results

Wed., May 10, 2006

Andrea Renee Wyatt, M.s.s., C.s.c.s. King Features Syndicate

Q: Although I make regular visits to the gym, I’ve noticed that my midsection continues to grow. I’ve cut back on sweets and have increased my weekly gym appearances, but I still haven’t made much of a dent in the tummy spread. Any suggestions?

A: Your concerns are shared by many exercisers who try to eat well and work hard in the gym but don’t always see the results they desire. There are several factors that could be keeping you from seeing your “handles” shrink.

Use the following checklist to help pinpoint potential setbacks in your fitness program.

•Use your time wisely. The time you spend in the gym should be effective, efficient and fun. Just showing up at the gym is not going to give you the results you desire.

•Develop a balanced fitness program that you enjoy. A balanced exercise program includes cardiovascular, strength and flexibility exercises that will continue to progress as you become stronger.

•Vary your workout routine. Completing the same cardiovascular workout for weeks at a time will not produce the same results at Week 4 as it did in Week 2. As your body gets stronger and adapts to your workout routines, it is necessary to continue to challenge your body by progressing your workout intensities or adding variety.

If you are accustomed to using the treadmill every time you work out, try the bike, elliptical trainer or rower to increase your heart rate. In addition, completing a comprehensive strength-training program will not only make you stronger, but will increase your lean muscle mass, which helps reduce fat throughout your body, including your stomach.

•As with cardiovascular training, completing the same strength-training routine day after day will not allow you to progress. Find new exercises, take a group exercise class or hire a personal trainer to add variety. Consulting a fitness professional is a great way to find ways to modify your workouts and help push past training plateaus.

• Take charge of your nutrition. The key is to take responsibility for what goes into your body. Without the proper nutritional plan, you can be sabotaging your potential for great results. Changes such as drinking water or working on portion control could be the piece that is missing. If you are unsure how to start, consult a nutritionist or registered dietician.

•Keep working hard and keep your workouts fresh and new, and your hard work will pay off.

•Always consult a physician before beginning an exercise program.

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