Why You're Not Getting Results at the Gym

Ali Wentworth

If you're working out regularly and not seeing results, it might be time to take a good look at your gym habits. Bahar Takhtehchian is the editor-at-large of Shape magazine, and she shared six mistakes keeping you from getting the results you want.1. Bad posture. "A lot of times you'll be at the gym and you'll see people hunched over," Bahar says. "That's a bad thing because when your body's hunched over, that's causing your muscles to exert more effort to stabilize." Incorrect form also causes your body to use up more oxygen.

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2. Working out on an empty stomach. "Up until an hour beforehand, you want to take in 200 to 250 calories, because if you don't have energy, you're not going to be able to actually go through your workout," Bahar says.

3. Chronic stress. Extreme stress causes your body to release the hormone cortisol. "Studies have shown that when you release cortisol, you're not able to recover as well after you work out," Bahar says. "You're also not able to get toned and build those muscles." Try yoga or meditation to reduce tension.

4. Repeating the same workout. "People are doing the same thing over and over again, whether it's taking cycling classes every day or using the elliptical," Bahar says. Not varying your activity can cause overuse injuries and stagnancy. "Your body gets used to the exercise, so you're not burning as many calories."

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5. Getting distracted. "Studies have found that when you're reading or watching TV, you're just not working out as intensely," Bahar says. "Instead, listen to really energizing music. The more beats and the faster the music, the more intense your workout will likely be."

6. Not weight training. Many people are intimated by the idea of weight training or are afraid of bulking up. "The fact of the matter is, when you have more muscle mass, you're actually burning more calories than when you're just sitting," Bahar says. She recommends three days a week of weight training, for 20 to 30 minutes each time.