Not seeing results? Hmm...
At The Pilates Place, we define “results” as having a strong body and healthy joints.
Besides our priority of having a welcoming and positive community, our other big focus is on building your muscles without wear-and-tear.
But, do you sometimes feel like you're working out and not seeing results? Perhaps these tips will help....
Here are some reasons why you may not be seeing results:
💪You’re focusing on “burning” not building:
When we focus too much on trying to burn calories with our workout, we likely won’t be building muscle very effectively. Building muscle is one of the best things you can do for your health and for longevity.
In order to build muscle, you must get close to muscle failure in 30 reps or less. You know you’re approaching muscle failure when you slow down, you feel a spike in heart rate, and you feel like you only have 3-4 reps left in the tank. How do you build? Increase your reformer spring tension!
💪You’re lacking consistency & structure:
Random workouts won’t cut it. When it comes to building muscle, you need a plan. Pick 3-4x a week when you're coming to a class, put it on your calendar and think of it as an important appointment for your health that you can't miss. Show up to the reformer 3-4x a week even if it’s not your best effort. Some days will be 40% effort, others will be 100%. But, this gentle consistency drives results.
💪You’re not prioritizing protein:
If you feel like you’re doing “all the right things” and still not seeing the results you’re hoping for, take a look at your protein intake. Most Registered Dietitians recommend .75-1 gram of protein per day per pound of body weight for muscle growth.
💪 You're not getting enough sleep.
Getting less rest than your body needs can affect a key biomarker called hear rate variability (HRV), which correlates to how hard you can exercise during workouts and how quickly you’ll recover. Without adequate sleep your workouts won't be as effective as they could be AND you won't be able to recover as quickly after working out.
💪You’re not implementing "progressive overload":
Choosing the appropriate amount of resistance (springs) and steadily adding more springs is essential to getting stronger. Over time, your muscles will require more load to get towards your muscle failure point in the same amount of time. Therefore, it is important to change your springs up!