You’re hitting the gym consistently. You’re eating a healthy diet. But still — you’re stuck.

Why can’t you break through to the results you know you are thisclose to achieving?

It’s so frustrating! Sometimes despite our best intentions, we make workout mistakes that hamper our results. We all do it at one time or another — even coaches.

The good news is that you have the drive and the motivation to achieve results. The better news is that there are experts who are willing to help!

I polled some of my trainer friends for their thoughts on the mistakes people make when it comes to achieving their results and they agreed to share their wisdom with you.

Do any of these ring true for you?

1. Following a generic plan

The biggest mistake I see people make is that they attempt to follow a plan that may have worked for someone else, and expecting it to work the same for them.

Nutrition and training are things that should be completely individualized for you and your lifestyle. Read the research, learn facts about nutrition, and implement the recommendations or hire an educated coach that can help you develop a plan that suits YOU.  — Lauren DeNapoli

Lauren DeNapoli is a fitness coach and IFBB fitness and figure pro (and the mom of two busy twins!) from Pelham, NH. Check out her website at progirlfitness.com

 2. Ignoring their nutrition

The biggest mistake people make that kill their results in the gym is what they do outside the gym, by not giving your body the right nutrition to fuel your body and recover.

The best way to fix that is to set aside a one day a week and eat what you want. — Ricky Dexter

Ricky Dexter is a U.S. Navy veteran, fitness director at 207 Athletes in Brewer, Me., and an MMA fighter/trainer.

3. Overdoing it

When it comes to building an amazing physique the biggest mistake is doing too much. You really only need 20-30 minutes of relatively intense cardio 3x per week and lift weights that fatigue your muscles 3-5x week for 30 minutes.

Overdoing it just does more damage and slows the progress. Exercise intentionally damages the muscle, so it needs time to regrow.

Getting adequate rest and eating properly will rebuild muscle so you must do all 3; exercise, eat and rest, to have great results. If you continually abuse your body with too much cardio or pummel your muscles day after day you will not only damage your progress you can really wreck your endocrine system too. — Joy Marks

Joy Marks is an Exercise Physiologist and NASM certified personal trainer and corrective exercise specialist on Nantucket Island in Mass, where she has worked with clients for 8 years. She is also a bikini and figure competitor. 

4. Not committing to their nutrition

It’s all about diet. People often don’t stick to their nutrition plan. They believe a little cheating here and there is all right and that it doesn’t really count. For a while maybe they get away with it. But then before they know it, the cheating adds up to 1,000 more calories than their plan allowed and they are back where they started. — Sean Soucy

Sean Soucy is a U.S. Marines veteran, personal trainer, owner of Bangor-Brewer Athletic Club in Brewer, Me., and a natural bodybuilder.

BONUS! 5. Constantly switching workout programs

Pick a plan and stick to it so it has time to be effective. Jumping from one trainer/gym/program/video series to another before any of them have time to be effective is short-changing yourself.

Change takes time and commitment, so dig in and give a plan at least a month before you move on to something new (better: 6+ weeks!). (Oh, and don’t be afraid of the heavy weights, too) — Wendy Watkins (me!)

I’ve been a personal trainer/fitness coach for 15 years and am the author of the Complete Idiot’s Guide to Losing 20 Pounds in 2 Months.

Do you have any mistakes you’d add to the list? Are you stuck in a rut? Maybe we can help. 🙂 Share!