How many times have you heard someone say, “I am working out, but I am not losing any weight or seeing any results”? There are usually three explanations: not working out often enough or hard enough, diet needs improvement and/or you have hit a plateau. Finding the balance can be tricky!
Number one can be difficult because so often in our busy lives it is hard to find the time to workout consistently. Some weeks may be great and you work out 4 to 5 times, while other weeks only 2 to 3 and some weeks even less. In order to rid yourself of the guilt of not finding the time on these off weeks I suggest finding a number that you can consistently and comfortably keep. That way not only will you get your workouts in, but you will avoid either feeling guilty and over-eating on the days you can’t work out or over doing it on the days you can in order to make up for lost time.The key is consistency and increasing intensity!
Diet is another important factor! Diet and exercise really go hand in hand. I try to follow what a lot of people refer to as “clean” eating…I refer to it as common sense eating. We all know by now that eating processed foods and an over-abundance of sugar is not good for our health, yet we still do it. Clean eating is eating whole foods and small meals frequently: lean meat (chicken, turkey, fish, eggs), fruits, vegetables, and complex carbohydrates (sweet potatoes, oatmeal, brown rice). Everything in moderation! The rest of dieting is basic math…calorie intake vs calorie expenditure.
We have all heard the expression “hit a plateau” but what does it mean? When you hit an exercise plateau it means you are continuing your workouts but are not seeing any results. No one can predict when a plateau may come, but we all will face them at some point in our lives. The important thing is to know what to do to get out of one when it occurs. Since our bodies adapt very easily, it is important to vary your routines every few weeks. I can’t stress enough the importance of cross training to my clients. Not only does it prevent boredom and injury, it helps to constantly trick and challenge the muscles. If you were to do the elliptical everyday for a month it would soon no longer be a challenge to your body. Doing various forms of cardio (hello spin class!) as well as implementing strength training into your routine will help. That is where Empower Fitness shines! I am always mixing it up so clients are continually challenged and their bodies are always guessing what is going to come next!
Exercise, as well as many things in life, is trial and error.
There is no magic formula.
Everyone is different.
Listen to your body and its needs.
Make the lifestyle change.