Articles on physical strength

How to Do Strength Training

Ms. Swati Kapoor, Dietitian/Nutritionist
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.Working on your muscles has many advantages.The amount of your workout is directly proportional to the calories burned. The more weight training one does the more will he or she be burning calories. As more muscles are built the body still burns calories whether at rest or not. The metabolic rate increases with more muscles in the body and the body burns more calories while at rest even when you are sleeping.Strength training depends on factors like reps, sets, tempo, exercise types and the weight lifted. It can be done with equipments such as barbells, dumbbells, cables and kettle bells and the body as well as few exercises involve  using the entire body weight. Strength training is not the same as body building as strength training focuses towards building more strength, size of the muscles and power in particular.Strength training helps you sculpt your muscles, give you power and also improve the heart health. Study suggests that strength training improves the blood glucose level and decreases the cholesterol level from the body. It acts as antidepressant and improves sleep and over all quality of life. Strength training gives a better balance to the body along with right posture and less of injuries due to stronger bones, muscles, ligaments etc.Study conducted on 25 people for HDL levels with strength training suggests that doing strength training increases the good cholesterol HDL and showed decrease in LDL bad cholesterol.

5 Exercises That You Must Do!

Ms. Swati Kapoor, Dietitian/Nutritionist
Everyone needs exercise. Some of us do it, some of us plan to, and some of us don’t plan to. But if you do exercise or plan to, then these 5 exercises are a must on your workout plan. 1. Plank: Yes, it’s that simple. You just need to hold yourself in that ‘plank’ position. The goal is to keep your body straight like a plank. The longer you hold the more challenging it gets. But it’s not as simple as it looks. It takes the majority of the muscles in your body, from your core, legs, shoulders and others to help you stay in that position. As you build your ability to hold the plank position, target to hold it for longer durations.Good For: Abs and a strong core 2. Squat: Another basic movement for the body, the mighty squat is a classic exercise that engages the largest muscles in your body, your quadriceps & glutes (that makes up your legs). Most people can perform at least 1 squat.Target to do 3 sets of 10 repetitions. If that’s too hard, build your stamina to do them. If it’s too easy, add some weight, with dumbbells and barbells, or try the elusive one-legged squat (Be forewarned that the one-leg squat is a really advanced exercise, and requires not just strength but practise to perform correctly)Good for: Legs 3. Push Up: Another classic strength exercise. From newbies to black belt commandos, everyone does this exercise. It’s a great exercise for the muscles on your chest, shoulders and arms. If you do it right, you’ll even use your abs for this exercise.Pushups are synonymous with men. But women should do this too. It’s a great workout.Both men and women should do this. If you cannot correctly perform even one, then try the knee push upGood for: Chest, Arms and Shoulders 4. Lunge: Considering how much we sit today, the lunge is one of the primary exercises that everyone must do. Let’s show you why. Why we sit, we typically disengage the gluten muscles (that give shape to your bum). Most of us sit at home, in office or during our commute. And those three activities make up the most of our day. When we disengage these muscles, they become weak and small. This gives rise to the ‘flat bum’ syndrome, and is also associated with metabolic & lifestyle disorders. To fix this, you need to perform the Lunge. It’s as simple as taking a deep big step.You can do this at home, in the gym with weights, or even do jumping lunges to make it a cardio workoutGood for: Your glutes (bum muscles) 5. Pull-Up: The pull-up is a slightly advanced exercise. It requires strength and technique, but it’s a brilliant exercise to burn calories & improve upper body muscle & rev up your metabolic rate. Oh, and to get a great v-shaped body. Again women, do not worry. You’re not going to get a massive v-shape from doing pull-ups. If anything, it will help you ‘shape’ up more.Being able to lift your own bodyweight is a primary fitness test, and if you’re looking to get fit, you must be challenge yourself to do at least 1 pull-up with proper form Good for: Back & Arms Realistically there are thousands of exercises out there, so to say that these are the 5 best exercises out there is inaccurate. And even these 5 exercises have tonnes of variations.But what we’re saying is that these 5 movements and the resulting stress on your musculature is key.The idea is that if you’re covering these 5 exercises somewhere in your routine, then you’re better off, than if you’re not.And if you’re not exercising, please start!

Aerobic Exercise: 10 Reasons to Get Physical

Ms. Raisa Luther, Psychotherapist
Whatever your age, weight or physical condition, aerobic exercise is good for you. Find out why, get the motivation and get moving! How your body responds to aerobic exerciseWhen you indulge in aerobic activity, you’ll breathe faster and deeper. That means more oxygen gets into your blood stream, which in turn increases blood flow to your muscles and lungs.Moreover, your brain will release endorphins, a chemical that enhances your sense of well-being.Whatever you age or condition, physical activity will make you healthier and happier.Check out these 10 ways that aerobic activity can help you feel better and enjoy life more:Keep excess kilos away Combined with a healthy diet, aerobic exercise helps you lose weight and keep fit.Increase your stamina Regular exercise will increase your staying power, reduce fatigue and enable you to do more.Protect yourself from viral illnesses Aerobic exercise strengthens your immune system. This may leave you less vulnerable to minor viral illnesses, such as colds and flu.Reduce your health risks Aerobic exercise reduces the risk of many health risks, such as obesity, heart disease, high blood pressure and type 2 diabetes.Manage chronic conditions Aerobic exercise is known to help in lowering blood pressure and control blood sugar. If you have a heart condition, aerobic exercise will also help you.Lower cholesterol Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less build-up of plaque in your arteries.Boost your mood Aerobic exercise elevates your mood, helps in fighting depression, reduces stress and promotes relaxation.Stay 'young' as you age Aerobic exercise strengthens your muscles, which helps you stay physically stable and mobile as you get older.Aerobic exercise also keeps your mind sharp Research indicates that at least 30 minutes of aerobic exercise three days a week reduces cognitive decline in older adults.Live longer Studies also indicate that people who indulge in regular aerobic exercise live longer than those who don't exercise regularly.Don’t rushConvinced? But remember to start with small steps. Especially if you’ve been inactive for some time, or have a chronic health condition, get your physician’s consent.And when you start, start slowly. You might walk for 5 minutes in the beginning and gradually build on that. Do not overstrain.What are the options? Walking, swimming, bicycling are some.Start today. And stay healthy tomorrow.

Exercise to Stimulate

Dr. Neeraj Gupta, Homeopath
Physical activity is a natural part of human life. But as we grow up our inclination and capacity to do exercises becomes less. This is because of our jobs, readily available transport and home based leisure such as watching television. Thus, it becomes necessary for an individual to have planned exercises. If he does not do so the body deteriorates and the bad effects of sedentary life e.g. high blood pressure, increase in cholesterol, start piling up. A human being needs to exercise to feel better and feel fit. Being fit relieves you of your tension and stress, thus improves your mental health too.Fitness and exercises help our lungs, heart and muscle work more efficiently and does not make them bigger in size. A fit muscle is capable of more work. Physically fit people can transfer large amounts of oxygen from the blood to the muscles, allowing the muscles to work longer.The heart pumps blood all over the body. The amount of blood reaching, for e.g. to the legs depends on how frequently heart beats and also on how much blood it pumps out at each beat. Thus exercise makes the heart muscle more elastic, so that at each beat it contracts more efficiently forcing out more blood. Thus fewer beats are needed to supply the required oxygen-bearing blood to the legs.CHOOSING YOUR EXERCISE. The best is to find a form of exercise that you like to do and can do easily. When you are ready for exercise routines, start slowly and never push yourself to a point where you feel uncomfortable. You should be able to carry out a conversation with someone exercising with you or next to you.The different types of exercises that you can do are:WalkingFast walkingCyclingSwimmingJoggingBadmintonTennisAerobicsHOW TO START?Some body who has never exercised in his life show rather begin slowly. You should not exercise for longer. You should feel comfortable even if it is only for 5 minutes. Then when you start tolerating go on increasing the time steadily. Try to have atleast 2 to 3 sessions a week.Do not take violent exercise (like a game of squash) only occasionally. Getting into an exercise pattern with short, regular sessions is far more effective than trying to achieve instant fitness in short bursts. BENEFITS OF EXERCISES: Along with diet, exercises can reduce your weight. Thus this one of the main reasons for obese and over weight people to take on exercise. Running a kilometer burns off no more than the calories found in small piece of cake. But in the long-term, exercise increases the rate at which the body breaks down foods, so less of your intake is stored as fat reserves. Exercises helps to lower the levels of cholesterol in your body, which is responsible for major cardiac problems. Some smokers feel exercises help them to stop smoking. Exercises regularly help to maintain good mental health by relieved stress and tension. DO'S AND DON’TS Do consult your doctor if you suffer from high blood pressure, black outs, dizziness, heart disorders, diabetes, back pain or arthritis.Do not exercise for more that 20 minutes at a time at first.Gradually build up your session.Don't exercise when you are tired, or feverish or sick.Do stop and take rest if you become breathless or there is pain. Do warming up exercise like stretching before starting any strenuous exercises.Do not enter competitive sport if you suffer from stress or tension.At least wait for 2 to 3 hours before exercising after a meal.Wear loose comfortable clothes during exercises.Buy good shoes for exercising. 

6 Ways to Save Time at the Gym

Ms. Swati Kapoor, Dietitian/Nutritionist
Working all day long, family related issues, social engagements, with such hectic schedules, everybody tends to minimize the time spend at the gym. Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Here are six tips to streamline your trip to the gym without sacrificing your workout.Prepare YourselfBefore going to the gym; make sure you are fully prepared for your visit. Untangle your headphones, create a playlist at home, fill your water bottle… all of these things add up and waste precious gym time, so make sure you're ready to go as soon as you step onto the gym floor.Do Something You EnjoyExercise can seem like a chore if it's something you don't enjoy, so find an activity that helps you burn calories while boosting your mood and relieving stress at the same time. After a frustrating day, for example, try a yoga class to find your happy place while strengthening and stretching your muscles.Avoid Peak HoursIf possible; schedule your workouts around peak hours when other gym goers are also trying to fit in their workouts. That way, you have your choice of exercise equipment and avoid waiting for your favorite machine.Utilize High-Intensity IntervalsEven though you might want to minimize the time you spend at the gym, you can still maximize your workout with some high-intensity intervals, which burn some serious calories. Try alternating one minute of high-intensity activity with two minutes of steady-paced exercise. For example, try sprinting intervals during your treadmill workout or adding bursts of plyometrics to your strength training routine.Multitask Your MusclesAnother way to maximize your calorie burn is by performing multiple moves that work several muscles at once. For instance, do crunches on a stability ball to engage your entire core as well as your arms and legs. The more muscles you can work at once, the less time you'll spend at the gym.Create A Shower StrategyIf you shower at the gym after your workout, create a game plan to get you in and out of the locker room–fast. If you take a group exercise class, bring your towel and flip flops to class with you, so you can make a beeline for the showers once class is over. You'll avoid stopping by your locker and waiting in line. Additionally, hang your undergarments on a hook in your locker, so you don't end up fumbling around looking for them in your gym bag.Planning head can play an important role in making your physical activity regular in your daily routine!

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

5 Exercises You Should Be Doing Now for Great Sex

Dr. Raviraj Francis, Physiotherapist
Exercises increase energy, tones your muscle, burns fat, improves your mood and self image but you may be surprised to know that it may also improve your sex life.A recent Lancet research paper suggests that as little as 200 calories burnt a day can actually lower the erectile dysfunction risk.In Addition to strength training and cardio, stretching is a great way to loosen up enabling you to experiment with different positions. So even if you have a great sex life, incorporating these exercises and stretching into your workout routine would help you1 - KEGLESYa thats right for both men and women they improve endurance and control of pubococcegus muscle (which holds urine) & Perineal muscles (which provide power before ejaculation). Pelvic floor muscle training can also improve many functions like premature ejaculation and overactive bladder.HOW TO DO:Start by interrupting the flow of urine when going to the bathroom to get familiar with the PC muscles. Once you’re familiar with them, your goal will be to progressively increase the squeeze duration, intensity and number of reps until you tire. But when you do them, don’t hold your breath, push down or tighten your stomach, buttocks or thigh muscles. Work up to five-second squeezes, relaxing in between each contraction, for 10 to 20 reps.2 - PLANK POSEIt is the most perfect way to improve stamina and endurance at the gym. And in the bedroom it gives staying power for various on top positions. It also strengthen core which helps in thrust improvement & supports the back to prevent injury.HOW TO DO:Think of your body as a wooden plank, attain a push up level with hands shoulder width apart arms strong and pelvis level. In this position squeeze the inner thigh and & butt cheeks together, tighten the quads and press the hell back so that the feet are flexed. Hold this position for 15 sec and work upto 2 mins, at a time do 2 to 8 repetitions a day and then increase gradually.3 - LYING LEG RAISESIt Provides intense core workout and helps you to last longer in upright position.HOW TO DO:Lie with back flat and legs stretched out in front then raise your legs straight up towards the ceiling and stop when legs are perpendicular to body and floor. Then slowly lower your legs back until they are one inch off the floor. Repeat 3 to 5 times and rest for half a minute. Start with 3 settings initially.4 - PUSH UPsYes the good old push ups strengthen the upper body, core and increase endurance. Doing them regularly will have an intense benefit of upper body strength and overall core during sex.HOW TO DO:Begin in a Plank position hands under the shoulder and feet hip distance apart. Lower the chest to the floor and slowly press back up. Do as many times as you can. 5 - UPWARD FACING DOGThis is a mystic pose also mentioned in early civilization when people's sex life was almost perfect owing to rustic lifestyle and zero pollution. This exercise protects the lower back from heavy lifting either in gym or bedroom. It also stretches the core and hip flexors which rushes the blood to your pelvic area.HOW TO DO:Lie on your belly with legs hip distance apart. Bring hands to the side of the chest and lift the torso by pressing through your hands. Don't hunch the shoulders into the neck keep them stretched and don't hold your breath. Keep this posture for 15 sec and repeat 5 times.

10 Gym Safety Weight Lifting Guidelines

Ms. Swati Kapoor, Dietitian/Nutritionist
What is it all about?Resistance training is best and fastest way to build lean, toned muscles and reduce body fat.Read to know more about resistance training tips.It has also been shown to increase bone strength, something older people and middle aged women (at the risk of osteoporosis), in particular, can benefit from.Besides increasing bone strength, it helps to build muscle that protects the bone from injury.Get more tips to increase muscle massIs Resistant training dangerous?It is not dangerous if you do it with proper supervision and instruction. It’s a safe and effective way to strengthen muscles and to look more toned as well as fit.Do women get bigger muscles if they do strength training?It would really be tough for the ladies to build muscles unless they do it vigorously. And also scientifically it is not an easy job because girls produce less testosterone (male hormone) as compared to boys so their muscle build less likely.There is one downside to resistance training, the risk of injury from unsafe resistance training. Whether you use machines to do resistance training, or bodyweight exercises like the Push-ups, Squats, or free weights like dumbbells, barbells or kettle bells, it’s important to follow safety guidelines, to reduce the risk of injury. So, we have a list of weightlifting safety guidelines, safety tips and some gym etiquette. Some of these suggestions regarding gym guidelines are provided by the American Academy of Family Physicians, and others we've added from experience.Safety precautions for weight liftingAlways warm up before lifting with some light cardio and easy sets.Always stretch after your workout.Wear shoes with good traction to prevent against slippingUse a spotter when performing any major lifts, especially pressing exercises that place the weight above youFind a trainer or workout coach to assist you in learning how to perform each exercise properly.Set realistic goals for yourself based on your age, gender, physical strength and maturity. Consult a fitness expert.First master form, then the weight - For any new exercise, go for a light weight, to ensure you master the form and reduce the risk of injury. Once you master the correct form, you can lift the weights better.Ensure people are at a safe distance away while making lifting movements.Don't drop weights violently. They damage equipment and they might bounce and hit someone around.Read more about weight lifting exercises.Don't stand too close to anyone who is working out. It restricts their movement and can cause injury.Last but not the least, wear deodorant. Bad smells aren’t motivating for anyone!So, hit the gym, get fit and be injury free!

5 Exercises That Don’t Actually Help You Burn Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
You would think that if you were exercising, it would make a dent in your fat loss. But that’s not always the case. Not all exercises are made equal, or labelled as best exercise to burn fat .Moreover some are literally useless at helping you burn any significant calories.Here’s a list of the top 5. But before we get into those infamous 5 exercises, let me explain to you the basis of calorie burning through exercise.Get to know more about ways to burn 100 calories in 20 minutes. For you to lose weight, you need to burn calories. To burn the most calories, you need to move big muscle, and move it through a large distance.As a simple example, take running. You move each muscle in your body through the distance that you run. And you move it fast. That is the trifecta of calorie burning- move big muscle, move it further, and move it fast. Read to know more about tips on running form.Now, let’s start with the useless 5: 1. The Sit Up: This exercise is probably the ‘favourite’ among those trying to lose weight or trying to reduce their belly. While there is no question that the mighty sit-up does work those abdominal muscles, but the calories burned from doing sit ups is so small, that you would need to do hundreds of thousands of sit ups to make any dent in your weight loss. Why it doesn’t work: Abs are little exercise in your torso, and this exercise targets those muscles. If you look at the amount of muscle that you move in this exercise, it’s not much, and you move it only through a small distance. So, the effective calorie burn is small. Researchers at the University of Virginia found that it would take 250,000 sit ups for you to burn 1 lb, that’s less than half a kg of fat. 2. Twisting: A really common sight in gyms is people twisting vigorously on those round little platforms or with a bar across their shoulders, because their gym trainer told them it would help loosen the fat on their sides. More than burning fat, they’re putting people at risk of injury Why it doesn’t work: When you twist around your waist, you are using some of your core muscles, but since your muscles are not working against gravity, so it’s easy to keep doing it, but you’re not burning many calories. And in some cases of vigorous twisting, you might be putting your back at risk of injury.If twisting was really going to help people burn fat, then we could solve world obesity problems by distributing those ‘twister machines’. 3. The Vibrating Machine: This one is fortunately waning in popularity. In the 80s and 90s, the vibrating machine was a huge rage. You stand on this platform, with a belt around you, and when you turn the machine on, it shakes the belt vigorously. Another ‘magic fat melter’ machine that failed to live up to its promise. Why it doesn’t work: In this one your whole body’s muscles may be vibrating, but there are two problems, 1: Your muscles are moving through tiny distances, so its minimal work 2: The machine is doing the work. You’re just resting on the belt. So, where’s the calorie burn? 4. Toe Touching: The toe touch is a popular yoga exercise. Every school kid does 100s of these during PT class. Somehow the word’s spread, that toe touching helps you lose weight. While being a yoga exercise, I’m sure it has its physical and physiological benefits, but if you’re doing toe touching just to lose weight, please stop! Why it doesn’t work: Okay, so it seems like you’re moving a lot of muscle, and you are moving your whole upper body up and down, but the muscle that you’re really work are some of those abs, which are tiny muscles, so resulting in little calorie burn. And if you’re short on flexibility, this exercise might actually put your lower back at risk of injury. 5. Morning Walker: This machine is a really popular gadget being sold these days. From the late night TV shopping shows to the hottest e-commerce sites are doing brisk business with the ‘morning walker’ machine, but it’s not making anyone lose weight. Imagine lying down in the room, while the machines moves you legs. How much of a calorie burn are you really expecting? If you’re trying to lose weight, you can’t be that lazy. Learn to know more about ways to lose weight. The only people that may be allowed to really use this kind of a machine are those who may be medically immobile, but if you can walk, then you better be walking or better yet running! Why it doesn’t work: This one is really not even worth explaining why! You’re lying down, you’re not really moving- that’s why!Hence the best mantra to stay fit and healthy is to bring change in your eating habits and simultaneously to your exercise routine. Having said that,don't let any of the market gimmicks play with your health in long run. Be aware of what you are practising in your lifestyle, have certain logic behind it because "A little knowledge is a dangerous thing." which can deteriorate your health.

Why Your Workout Is Not Working

Ms. Swati Kapoor, Dietitian/Nutritionist
Exercise is the most natural fat burner and detox mechanism. But we often see people slogging away for hours at the gym and don’t see any effect of the exercise on their appearance. There could be multiple factors responsible for your workout to not give you the real results. Let us understand each one of them in some more details.Your Body Gets Adjusted: If you have been exercising the same pattern from last several weeks, month or year your body gets adjusted to the workout and therefore stops burning calories effectively. That 30 minutes workout which was challenging for you several months back will no longer provide you the same result. To get the desired results from your workout it is necessary to push yourself by increasing the frequency, intensity, or duration of your workouts.You are Not Resting: Sometimes over-exercising can have the similar effect as not exercising at all. It is important to give a rest to your muscles because if you are not giving rest to your muscles it can lead to breakdown of muscles instead of building. If you are over-training you will feel tired and sore all the time, have unexplained headaches, insomnia or just a general lack of motivation and an inability to complete your workouts. To get the result from your workout include rest in your exercises. You can take a complete day rest in between your workout schedule. Then slowly ease back into your routine, making shorter, less intense workouts part of your workout plan. And remember to always take one to two rest or easy active recovery days a week.Check Your Diet: Exercise is important for weight loss but if you are not eating right it can affect your body adversely. If you are eating too less then it limits the availability of energy required for doing the workout and if you are eating extra this may lead to weight gain. So, it is important to have a balanced and healthy diet with proper workout routine to manage your weight. Try to opt for healthy snack options instead of fried foods. Never skip your breakfast and drink enough water in the day to keep yourself hydrated.Check Your Workout Schedule: A proper exercise plan includes cardio, strength training and flexibility. If you're just doing cardio, then you will be burning calories and strengthening your cardiovascular system, but you won't be really changing your body composition by building more muscle. For that you need strength training. You can also include some resistant training or weight training in your schedule by doing lunges, push-ups, etc. This will help you in burning your fat from the body and also helps you in building your muscles.Food as a Prize: Do you reward yourself with an extra piece of pizza or with a piece of cake as dessert because you went to gym this morning? If yes, then you are making a big mistake. Treating yourself with your favorite food once in a week is fine but if you are doing it on daily basis you are undoing all of that good calorie-burning with too many treats. Try to focus on the benefits of the exercise and eat proper healthy and balanced diet so that it fuels your workout.Get Enough Sleep: If you are busy in your life and think of doing the workout early in the morning by swapping with your sleep, then it can hinder your weight loss. It is important to have a proper and enough sleep to manage your weight. Not having enough sleep triggers a number of hormones that influence cravings and a tendency for weight gain. In addition, too many sleepless nights will leave you tired and unfocused for your workouts, which means that you won't get much from your efforts. Try to manage your schedule so that you get enough sleep and also get the time for your workout.Check Your Working Pattern: It is important to have daily workout routine but what are you doing rest of the day also matters a lot. If your job requires sitting all the day in front of computer then try to have a walk after every few hours. You can also do some stretching in between the interval time. You can also opt for stairs instead of elevator or accelerator in your office or in your residing building.If you are not viewing the results that you were expecting from your workout than think about above mentioned problems and may be you can find out one or two reasons. Lastly, results don't happen overnight. It takes time and consistency to get in shape over the long time duration. All you need is to keep faith and have patience with proper diet and exercise routine. Remember that you are trying to make lifestyle changes which you have to sustain for lifetime.