3. You haven't changed your diet.

3. You haven't changed your diet. 
Exercise is awesome, but if you're not eating a nutritious diet with the appropriate number of calories for weight management, you could be shooting yourself in the foot. Proper nutrition fuels your workouts, but eat too much and you could gain weight (or hurt your weight-loss efforts), and eat too little, and you won't have enough energy to exercise.

Get-Results Remedy: If you can't seem to see those muscles you're trying to build, start logging your foods to see how many calories you're eating a day. If you're regularly eating more than you should (it just takes an extra 100 calories a day to gain an extra pound a month), then try choosing lower-calorie versions of your favorite foods and slowly decreasing your caloric intake until you're at the right level! On the flip side of that, if you find that you're eating too few calories, that can also slow your metabolism and leave you drained at the gym. Find out how many calories you need to manage your weight by visiting your SparkPeople Nutrition Tracker.