People often stop working out when they don't see results. Here are possible roadblocks to success and how to hurdle them.
1) Your eating habits haven't changed
Nutrition accounts for 80% of weight loss success. EIGHTY. You can scarf a 300 cal brownie in five seconds, and have to run three miles to burn it off.
Y'know Taylor Lautner of "Twilight" fame? His trainer, Jordan Yuam, says "when starting out an exercise program, if you want to see a successful outcome, you work on food first." Fewer calories, and better quality food. Processed foods won't do your body any favors. Go for a well-balanced diet. Fad diets that eliminate an entire food group (Atkins w/ carbs) aren't sustainable. Eating frequently keeps your metabolism burning all day long. Taylor ate 6 smaller meals a day to get his Twilight physique. Yuam recommends you indulge in moderation one meal a week. Visit Yuam's site for more food hints.
2) Your work outs aren't fun
When you feel stuck in a rut, switch it up! Try spin, zumba, or boxing. Join community sport leagues or running groups. Ask your friends what they do. Better yet, GO with your friends and make working out a social affair. If you can afford it, a trainer is a good way to keep the motivation strong.
When adding variety, don't be confined by social norms. Guys, take an otherwise estrogen-dominated step/spin class. Ladies, part the sea of men monopolizing the dumbbells.
3) You only do cardio
Women, listen up! There's a whole nother gym world beyond the elliptical or treadmill. Weight training doesn't always add bulk (use low weight, lots of reps).
The Physical Activity Guidelines for Americans advises muscle and bone strengthening activity at least 2 days per week."
4). You only do weights
Weight lifting is unlikely to rev your heart rate up - and keep it up - the way that cardio can. And it's increased heart rate spurs optimal calorie burn. An hour spent doing cardio may burn around 500 calories, compared to the 200 burned in an hour of weights.
Another perk to cardio is that you can do it daily, and not have to worry about over training muscle groups. Both the American College of Sports Medicine and the American Heart Association ok 60 minutes of activity most days of the week.
5). Your goal is unrealistic
Few people can go from sloth to spartan overnight. Start slow. If that means you get to the gym twice a week, GREAT! Build from there, tracking your progress.
Many attempt crazy goals and abandon them because they're simply unsustainable. Don't risk burn out. Or worse, injury. Instead, choose SMART realistic goals. Slow and steady wins the race. Channel your inner turtle.
Find part 2 here.
1) Your eating habits haven't changed
Nutrition accounts for 80% of weight loss success. EIGHTY. You can scarf a 300 cal brownie in five seconds, and have to run three miles to burn it off.
Y'know Taylor Lautner of "Twilight" fame? His trainer, Jordan Yuam, says "when starting out an exercise program, if you want to see a successful outcome, you work on food first." Fewer calories, and better quality food. Processed foods won't do your body any favors. Go for a well-balanced diet. Fad diets that eliminate an entire food group (Atkins w/ carbs) aren't sustainable. Eating frequently keeps your metabolism burning all day long. Taylor ate 6 smaller meals a day to get his Twilight physique. Yuam recommends you indulge in moderation one meal a week. Visit Yuam's site for more food hints.2) Your work outs aren't fun
When you feel stuck in a rut, switch it up! Try spin, zumba, or boxing. Join community sport leagues or running groups. Ask your friends what they do. Better yet, GO with your friends and make working out a social affair. If you can afford it, a trainer is a good way to keep the motivation strong.
When adding variety, don't be confined by social norms. Guys, take an otherwise estrogen-dominated step/spin class. Ladies, part the sea of men monopolizing the dumbbells.3) You only do cardio
Women, listen up! There's a whole nother gym world beyond the elliptical or treadmill. Weight training doesn't always add bulk (use low weight, lots of reps).
The Physical Activity Guidelines for Americans advises muscle and bone strengthening activity at least 2 days per week."Muscle burns calories, even when the body is at rest. So the more muscle mass you have, the more you burn around the clock. Strength training also tones the body, giving definition. It can even prevent stretch marks.
4). You only do weightsWeight lifting is unlikely to rev your heart rate up - and keep it up - the way that cardio can. And it's increased heart rate spurs optimal calorie burn. An hour spent doing cardio may burn around 500 calories, compared to the 200 burned in an hour of weights.
Another perk to cardio is that you can do it daily, and not have to worry about over training muscle groups. Both the American College of Sports Medicine and the American Heart Association ok 60 minutes of activity most days of the week.
5). Your goal is unrealisticFew people can go from sloth to spartan overnight. Start slow. If that means you get to the gym twice a week, GREAT! Build from there, tracking your progress.
Many attempt crazy goals and abandon them because they're simply unsustainable. Don't risk burn out. Or worse, injury. Instead, choose SMART realistic goals. Slow and steady wins the race. Channel your inner turtle.
Find part 2 here.
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