5 Reasons You're NOT Seeing Results!
Putting in the work but feeling like you're not getting the results you want? Although everyone is different, we certainly notice patterns that may be preventing you from achieving your goals.
In this blog, we’ll break down the top 5 reasons you’re not seeing the results you desire – as well as share advice on overcoming these common obstacles!
Not Taking Time to Set Goals
Goal setting is extremely important for success – so take time to set your expectations and goals right from the start. After all, if you don’t have a goal in mind, how do you truly know what you’re working towards, or measure your success?
Nutrition Goals
Whether your goal is weight loss, muscle growth, or maintaining your physique, nutrition is key to success and setting realistic expectations. Many people rush into a goal and struggle to see results, especially when choosing the "Both" goal. While this approach can lead to simultaneous fat loss and muscle growth, it's only realistic for a specific group of people who are either new to training, with higher starting weight, or returning after a break. You can learn more about this goal here.
We recommend focusing on one goal at a time for the best results. Defining your main goal helps set clear expectations and sets you up for success.
To further understand how to choose the right nutrition goal for you, start by reading here.
Training Goals
One of the biggest reasons you might not be seeing results is due to the mismatch between your chosen Program and your actual goals. Everyone’s journey is unique, and choosing the right Program for your specific goals is key to reaching your desired results.
Whether you're aiming to lose fat, build muscle, increase strength, run faster or improve performance, each goal requires a tailored approach.
Think of it this way: if you want to build muscle, but you're following a high-cardio, low-weight Program, you likely won't get the results you're after.
How do you know if you're choosing the right Program? Start by getting clear on your primary goals and find a Program designed to match. If you're unsure, try taking our 60 Second Program Quiz that will help guide you to the best plan for your needs.
Setting Unrealistic Expectations
Speaking of goal setting, if certain lifestyle changes are completely new to you, it’s best to start with smaller short-term goals and align them with the bigger picture further down the road. If your goals and expectations are too ambitious for the effort you are ready to put in, you are very likely to experience disappointment and quit.
Don’t promise yourself something you know you can’t conceivably achieve over the next few weeks.
Nutrition Expectations
Here at MWU we believe in creating sustainable results that stay with you long after your Program or Challenge is over. Setting realistic nutrition expectations is essential to achieving your goals—whether for weight loss or muscle gain.
When focusing on weight loss, we want to maintain a calorie deficit that’s both effective and sustainable. While it can be tempting to set a strict intake, like 1500 calories, this level may feel too restrictive after a few weeks. If you find you’re struggling to maintain this, it’s best to adjust slightly, adding around 100 calories to allow for a steadier, manageable deficit that you can stick with longer.
If you’re looking to target muscle gain, it’s crucial to set expectations that align with gradual, healthy weight gain. Instead of aiming for immediate muscular definition, focus on steadily increasing your weight, which will include some body fat along with muscle. The definition will become more apparent after you’ve built a foundation of muscle and can switch to a calorie deficit to refine your progress.
Training Expectations
Setting realistic expectations around your training schedule and intensity is crucial for seeing sustainable results. If you're just starting out, diving into a six-day-a-week Program might actually set you up for burnout, injury, or frustration if the results don’t come as quickly as expected.
We always like to say, think of your fitness journey as a marathon, not a sprint. Your body needs time to adapt to new movements, recover, and build strength gradually. Starting with a more manageable schedule, like two to three days a week, allows you to build a solid foundation. As you progress, you can gradually increase your frequency and intensity.
Remember, quality is more important than quantity when it comes to training. Instead of focusing on training as much as possible, prioritise consistency and allowing your body adequate rest. This approach sets you up for steady progress and keeps you motivated in the long run.
Not Giving it Time
It would be amazing if we could transform our physiques instantly – or within a couple of weeks just by adhering to nutrition and training protocols, however, this is not a realistic expectation!
So, if you’ve just started a program with MWU, have been hitting the gym 6 days a week and following your nutrition only to see minimal changes in the mirror – please know this is completely normal! Visible progress takes time, and the time frame varies from person to person.
Nutrition
Weight loss and muscle gain don’t happen overnight, and each individual progresses at their own pace. Tracking progress accurately can help you stay motivated; if you’re weighing yourself, do so at the same time each day (like first thing in the morning) for consistency. If your weight hasn’t budged after a consistent 3-week period, it may be time to adjust your intake. This doesn’t mean drastic changes; sometimes, a minor calorie adjustment is all it takes to get back on track.
If you’re unsure about making these changes, our team of dietitian's are here to help guide you through it so don’t hesitate to reach out!
Training
Many people get discouraged if they don’t see changes within a few weeks, but real, lasting progress—whether it's fat loss, muscle gain, or increased strength—can take months. Fitness is a gradual process. Your body needs time to adapt to building muscle and losing weight. Results come from repeated effort over an extended period, not from one intense week or even a month.
So if you're feeling frustrated, remind yourself that progress is happening, even if it’s not immediately visible. Stick with your Program, keep showing up, and trust that results will come with time and commitment.
Committing to Unsustainable Strategies
When you’re just starting out, and motivation is through the roof, it’s easy to overcommit – being that attempting to do 20,000 steps daily when normally averaging 3,000, or otherwise drastically changing your lifestyle. However, before trying to incorporate a new strategy, ask yourself – can you truly see yourself doing this for the rest of your life?
At MWU, we believe in sustainable approaches that can transform your lifestyle long-term. We truly want you to embrace health and fitness, not just do a Challenge and revert right back to old habits!
Sustainable Nutrition
When it comes to nutrition, sustainability is key. It's perfectly normal to have different nutrition goals at various stages of your life, whether you're focusing on fat loss, muscle gain, or simply maintaining your physique. However, the key is to build habits that are manageable and enjoyable long-term.
Drastically cutting calories or following extreme diets might feel effective at first, but these approaches are rarely sustainable. Instead, aim for a moderate or controlled calorie deficit for weight loss, allowing you to enjoy foods you love without feeling restricted.
Remember that consistent, sustainable nutrition is what ultimately leads to lasting results. Choose an approach that fits your lifestyle and keeps you feeling good, no matter where you are on your journey.
Maintainable Training
One common reason people don’t see long-term results is because they commit to overly intense or restrictive training strategies that aren’t sustainable. You might be able to power through a super-intense Program, but if it leaves you feeling exhausted, burnt out, or overly restricted, it’s likely not something you’ll stick with.
Sustainable progress comes from building habits you can maintain in the long run. Rather than jumping into a gruelling training schedule try focusing on balance. Our Programs include a mix of workouts, allows flexibility, and rest days which are more likely to keep you engaged and consistent over time.
Ultimately, fitness is about creating a lifestyle, not a temporary fix. Aim for a routine and habits you genuinely enjoy and can fit into your life. This way, you’re building a routine that leads to lasting progress without burning out along the way.
CONSISTENCY!
Consistency is the MOST important element of any fitness journey and to truly succeed, you must embrace the long-term nature of your lifestyle changes. A “quick fix” mentality can throw you off track and therefore it’s extremely important to learn to love the process and appreciate every step of the way.
Building Long-Term Nutrition
Rather than striving for perfection, focus on making small, positive choices every day that align with your long-term objectives. It's important to remember that one bad meal won't derail your progress, just as one healthy meal won't lead to instant transformation.
Establishing a routine that incorporates balanced meals and snacks will help you stay on track, and don’t be too hard on yourself if you indulge occasionally! Sustainable habits are built over time, so prioritise consistency and progress over perfection.
Making Training Apart of your Lifestyle
It may be tempting to think that a few intense sessions here and there will lead to progress, the real results come from showing up regularly over time. Even the most perfectly designed Program won’t deliver if it’s followed inconsistently.
Think of each workout as a building block. Missing sessions too often disrupts your progress and makes it harder to stay motivated. On the other hand, committing to a consistent routine—whether it’s three times a week or more—allows your body to adapt, strengthen, and improve gradually.
Consistency doesn’t mean perfection. It’s okay to have an off day or need extra rest. What matters most is getting back on track and making training a regular part of your week. Small, steady steps forward will always lead to better results than a stop-and-start approach.
We truly hope that if you’re someone who’s been feeling stuck lately, this blog helps you find the answers and identify areas for improvement. We live and we learn – don’t be afraid to embrace your mistakes and grow from them!
