6 Workout Mistakes That Are Keeping You From Losing Weight

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Consistent exercise is a great tool for weight loss when it’s combined with healthy eating habits, but if you’re not seeing the results you’re after in your clothes or on the scale, chances are that something’s off. And when you’re making the time and effort to work out, the last thing you want is to unknowingly sabotage the weight-loss goals you’re after. Here are six common things that may be holding you back—and what to do about them. 

1. You walk into the gym without a plan.

“Walking into a gym and not really having a plan means a lot of wasted time,” says Hannah Davis, C.S.C.S., author of Operation Bikini Body. If you don’t have a solid idea of what you’re going to do, you may end up wandering aimlessly between exercises, which is time that could be spent lifting, running, sweating, and working.

Plus, you may end up taking too much recovery time in between exercises, which can impede your results because you won’t be keeping your heart rate up. Need some workout plan inspiration? Here’s a 30-minute routine to get you started.

2. You’re only focused on cardio.

While cardio might seem better, strength training is also very important if your goal is to lose weight. “Many people have the idea that if you lift weights, you get big and bulky. False! You need to lift weights and practice resistance exercises in order to build lean muscle, burn fat, and boost your metabolism,” says Nora Minno, C.P.T., an NYC-based personal trainer and registered dietitian. That’s because lean muscle is good at burning calories when the body is at rest.

“Try a workout that incorporates a mix of cardio and weight lifting, like high-intensity interval training, or alternate your workouts every other day to [make sure you’re doing both] cardio and weight lifting,” Minno suggests.

3. You’re not pushing yourself hard enough.

Keep this mantra in mind: “If it doesn’t challenge you, it’s not going to change you,” says Davis. “The body has to be put under enough stress (we’re talking the good kind here) to actually make changes.” Maybe you’re breaking for too long in between exercises or not using enough resistance during strength training, she adds. (Here’s how to choose the perfect weights for strength training.)

“Next time you’re in the gym, set your timer to rest no more than 30 seconds between exercises,” says Davis. “You might find that you’re left with extra time in the gym to do a few more exercises you wouldn’t have done otherwise.”

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