In this article. I will cover steps you can take to make each and every work out more efficient. I will discus ways to avoid frustration by uncovering common mistakes when tiring to get back in shape. I will also give you my opinion on why so many people fail when trying to get back in shape.most people fail at their fitness goals because they don't stay in the game. Its not from laziness or the lack of will to succeed. People start, they work hard and aggressive, they start to see results then they hit a wall or a plateau. This is where a trained professional would change up their routine but most novices don't know any better. They just keep going the way they were going, banging their head into the wall with no results to show for it.
Here is the mistake most novices make. They either cut too many calories too fast causing their body to rebel against the weight loss goal. You see, your body, for years has been maintaining your weight and anything left over is stored as fat. When you cut too many calories too fast your body will slow your metabolism, rob from your lean muscle mass all in the goal to maintain your current weight. The other side of the story is they lack variations to their work out, and fail to push themselves. You can't progress in your fitness goal unless you progress your work out. I.E more reps, more weight, longer distances, faster times and so on.
Plateau Hardly any of the pros ever talk about plateaus. You see there is a time, and this time frame differs for everyone. Where you're body adjusts to your new routine and tries to compensate, your body is only tiring to protect its fuel source. When you dramatically decrease you calorie intake and up your activity level your body wants to store fat (your fuel), preventing you from losing weight. By reducing your calories by more than 500 calories a day makes it too hard for your body to keep a lean body mass. It takes more calories to keep muscle than fat and muscles weigh more than fat. So, when tracking your progress it makes more since to track your "body mass index" than your body weight. Use a body mass calculator at, http://www.nhlbisupport.com/bmi/. Within seconds you can find out what your body mass index is, and were your goal should be. Remember, in order to look slim and trim your muscles have to grow and show. Try to keep your calories just below maintenance level. You can calculate the number of calories you need to maintain your weight at http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm.
Varying your work out. Another little known fact is, your muscles have memory. Yes your muscles can remember how to do certain task or exercise. This can be a good thing or a bad thing. Let's talk about the bad news first. Like a computer your body will send just the right amount of fuel (calories) to the muscle groups in question and it is a very efficient machine. That's the bad news. You see if you do the same exercise day in and day out your body becomes a custom to that particular activity and you hit yet another plateau. The good news is that same muscle memory can be reprogrammed. You can reprogram your body and muscles groups by changing up your routine. "Why does this work?" You may ask. Look at it this way. When you have mastered a task that you have done a million time, it becomes simple to you and there is relatively little thought given to said task. Am I Right? It's much harder and requires more energy to learn a new task...with me so far? What we are tiring to do is keep your body guessing. Your body uses more energy learning a new task which will avoid deep muscle memory.
Upping the bar In order to improve on anything, you must set the bar somewhere right? Whether it is how fast a car goes or how much weight you want to lose, you need a reference level. How much do I weigh today? It also helps to have someone or something to monitor your progress as it happens. Certain tools come to mind such as a simple note book or journal to keep track of things like; how far did I walk or run today? What am I going to do tomorrow? How many "push ups" did I do today, "sit ups?" etc. If you keep your focus on these types of goals it becomes a whole lot easier to get in shape. If you don't think you have the discipline to write these things down, there are products out there that will keep track for you. Such as step counter or GPS heart monitors that give you exactly recounts of your run. GPS heart monitors measuring things like distance ran, heart rate, the amount of time you spent at your target heart rate goal, the list goes on and on. My point is, in order to improve you have to know where you started and how far you have gone, so that tomorrow you can do just a little bit more improving.
Matt
Here is the mistake most novices make. They either cut too many calories too fast causing their body to rebel against the weight loss goal. You see, your body, for years has been maintaining your weight and anything left over is stored as fat. When you cut too many calories too fast your body will slow your metabolism, rob from your lean muscle mass all in the goal to maintain your current weight. The other side of the story is they lack variations to their work out, and fail to push themselves. You can't progress in your fitness goal unless you progress your work out. I.E more reps, more weight, longer distances, faster times and so on.
Plateau Hardly any of the pros ever talk about plateaus. You see there is a time, and this time frame differs for everyone. Where you're body adjusts to your new routine and tries to compensate, your body is only tiring to protect its fuel source. When you dramatically decrease you calorie intake and up your activity level your body wants to store fat (your fuel), preventing you from losing weight. By reducing your calories by more than 500 calories a day makes it too hard for your body to keep a lean body mass. It takes more calories to keep muscle than fat and muscles weigh more than fat. So, when tracking your progress it makes more since to track your "body mass index" than your body weight. Use a body mass calculator at, http://www.nhlbisupport.com/bmi/. Within seconds you can find out what your body mass index is, and were your goal should be. Remember, in order to look slim and trim your muscles have to grow and show. Try to keep your calories just below maintenance level. You can calculate the number of calories you need to maintain your weight at http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm.
Varying your work out. Another little known fact is, your muscles have memory. Yes your muscles can remember how to do certain task or exercise. This can be a good thing or a bad thing. Let's talk about the bad news first. Like a computer your body will send just the right amount of fuel (calories) to the muscle groups in question and it is a very efficient machine. That's the bad news. You see if you do the same exercise day in and day out your body becomes a custom to that particular activity and you hit yet another plateau. The good news is that same muscle memory can be reprogrammed. You can reprogram your body and muscles groups by changing up your routine. "Why does this work?" You may ask. Look at it this way. When you have mastered a task that you have done a million time, it becomes simple to you and there is relatively little thought given to said task. Am I Right? It's much harder and requires more energy to learn a new task...with me so far? What we are tiring to do is keep your body guessing. Your body uses more energy learning a new task which will avoid deep muscle memory.
Upping the bar In order to improve on anything, you must set the bar somewhere right? Whether it is how fast a car goes or how much weight you want to lose, you need a reference level. How much do I weigh today? It also helps to have someone or something to monitor your progress as it happens. Certain tools come to mind such as a simple note book or journal to keep track of things like; how far did I walk or run today? What am I going to do tomorrow? How many "push ups" did I do today, "sit ups?" etc. If you keep your focus on these types of goals it becomes a whole lot easier to get in shape. If you don't think you have the discipline to write these things down, there are products out there that will keep track for you. Such as step counter or GPS heart monitors that give you exactly recounts of your run. GPS heart monitors measuring things like distance ran, heart rate, the amount of time you spent at your target heart rate goal, the list goes on and on. My point is, in order to improve you have to know where you started and how far you have gone, so that tomorrow you can do just a little bit more improving.
Matt
About the Author:
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