HAVE you been labouring away in the gym week after week, and you’re just not seeing the results fast enough? Sure, your clothes fit a little better, but why is that belly still there, why are your thighs still not toned, and why aren’t you seeing the results from those hundreds of squats you’ve been doing?

“Not seeing results in the gym can be frustrating, but there are several common reasons why this might happen,” said fitness trainer Demario Johns. “It could be due to an inconsistent workout routine, doing the same workout repeatedly which can lead to plateaus, and also not eating a balanced diet that matches your fitness goals.

“It may also be that you’re just not doing the right exercises,“ Johns said.

He said the best exercises for fast results typically involve high-intensity, compound movements that engage multiple muscle groups and boost your metabolism.

Here are some effective exercises Johns said to consider:

For strength training

Squats: These target the lower body, including quads, hamstrings, glutes, and core.

Deadlifts: These engage the entire posterior chain (back, glutes, hamstrings) and core.

Bench press: These work the chest, shoulders, and triceps.

Overhead press: These target the shoulders, triceps, and upper chest.

High-Intensity Interval Training

Sprints: These are short bursts of maximum effort running with rest intervals.

Burpees: These combine push-ups, squats, and jumps for a full-body workout.

Kettlebell swings: Powerful movement for the hips, glutes, and core.

Bodyweight exercises

Push-ups: Great for chest, shoulders, triceps, and core.

Lunges: Focus on legs and glutes, with the added benefit of balance and core stability.

Planks: Excellent for building core strength and stability.

Cardio

Jump rope: Burns calories quickly while improving coordination and cardiovascular health.

Cycling: Great for cardiovascular health and lower body strength.

Rowing: Full-body workout that also improves cardiovascular endurance.

Flexibility and core

Yoga: Enhances flexibility, balance, and core strength.

Pilates: Focuses on core strength, stability, and flexibility.

“For fast results, most important is consistency,” Johns said. “You have to stick to a regular workout schedule, gradually increase the intensity of your workouts, and pair your exercise routine with a balanced, nutritious diet. Combining the exercises above with proper nutrition and recovery will yield the fastest results. And tailoring your routine to your specific goals (eg, weight loss, muscle gain, endurance) will further enhance the effectiveness of your workouts.”