It’s something we all think or at some point in our lives.
Some follow through, some make excuses, and others just can't find the time.
Let’s face it, the most common thing people dislike about themselves is their weight.
We have all been there, we sort of know what we need to do but life always seems to get in the way.
We are here to tell you where to start and how to start –
First and foremost, please do not think you need to attend the gym every day to see results.
This is where most go wrong or some don’t even start, because they feel that they cannot be 100% committed…… Everyday number one is not good – the body does require rest days to grow lean muscle and repair. Five days a week does not even need to happen.
What if I told you that so much can be accomplished in as little as three days a week in 45–60-minute sessions. Imagine spending just three hours a week on yourself. Crazy huh, - To make you feel better about yourself, gain more confidence, have more energy and most important practicing self-care.
To many people don't start fitness programs because they think it requires too much work
When starting a fitness program, it’s highly recommended to start with two to three days a week - run some overall circuit workouts to get the body ready for what's coming and start learning new things. This means one exercise per body part, 3 sets of 12-15 and done.
Then you can start dividing your workouts - the most common is a three-day split:
Chest and Tri
Back and Bi
Leg and shoulder
This covers the entire body for the week – giving your body enough time to heal and repair.
If things seem to be going well, you can always change the training split around. Keep in mind there is no wrong or right way in fitness when it comes to style of training – everybody is different, and everyone’s body requires something different.
Some terms you may use are.
Super set – drop set – positive and negative or circuit training to name a few – which well get into on another post! You can follow the same workout plan and apply some of these terms and you’ll get a whole different type of work out. It’s that simple!
Cardio can also be added – and I do not mean hours on the treadmill, it takes 20 min for the heart rate to fully take into effect so anywhere from 20-30 min tops is fine.
Finally, start cleaning up the diet. By this I mean get rid of starchy breads, sugar food and dairy and really start to focus on your portions – Try getting 5-6 small meals in a day to really rev up the metabolism – always remember you can't drive a car on an empty tank of gas so neither can you – you put the wrong gas in the car it runs like crap and your body is the same way with food.
Time to focus on you – A little bit goes a long way!
Should you switch up your workout routine and how often?
Absolutely – doing this has many benefits to your progress in the gym and eliminates plateau!
Some major Benefits to adding variety to your workout and challenging yourself:
· Prevents injuries – the most significant benefit of varying your workout routine is injury prevention.
· Improves symmetrical physique and builds balance – doing the same exercise could be neglecting specific areas.
· Increases strength and performance – Doing different moves will challenge your body in a different way – leading to further muscle breakdown, recovery and therefore an increase in strength along with recruiting different muscle fibers.
· Stops Boredom and keeps you motivated – Adding variety also encourages your body to keep changing. When your body is forced to work harder to keep up with changes, it can’t plateau.
Try things like:
· Switching up your rest time – Often we take too much rest when we are training. While it may not seem like a big deal in the moment your body notices. Playing with rest can change the whole game. If you shorten rest time it will help increase intensity, but if you’re trying to reach a personal best with weightlifting, longer rest time can give you the chance to recover more effectively – adding both to the program will aid in huge progress.
· Different Tempo or speeds – Positive or negative effect – If you stick to the same rep, weight it can lead to plateau. If you’re using weights switch between heavier and lighter. Body weight exercise, switch up the tempo by varying the time under tension (example – if you perform a squat, instead of going down and up regular pace, try a 3 sec on the downward and upward phase of the movement
· Drop Sets or supersets – taking the muscle to failure and shock the system – perform as many reps you can with your best then move the pin lighten the weights and continue you can do this as many times as you like- or combined two exercises with a super set example body squats right into a tri push down right back into body squats and so fourth till all the rounds are complete.
· Switching the order – Change the order in which you perform your exercise – try going in reverse – you’ll notice you’ll be stronger with the things you usually end up on and may have to lighten things you usually start with.
Variety is the spice of life but don’t get carried away - You can change workouts up daily, weekly, or monthly depending on the goal. Challenge the body in a way it’s not used to. Your body will have to work harder as it adjusts to the new activity, which means that you burn more calories when you work out
And don’t forget to eat sensibly; Regular exercise and healthy diet are both important for transformation!
The scale is an important and useful tool for reaching or maintaining weight loss for many people, but for others, it can stand in the way of success.
Stepping on the scale can be a negative experience. There may be a slight increase in your number, even though you've been sticking to your program. Or maybe the scale shows no progress at all.
The moment you step on a scale you decide things about yourself, the scale is often tied to our body image, something that many of us struggle with on a regular basis.
Things that won’t show up on the scale that’s happening inside the body. You’re heart is learning how to pump blood more efficiently, your body is creating more mitochondria in response to this new demand, and your muscles are getting stronger to adapt to your workouts.
When you work hard at your workouts and diet, you may expect more than your body can deliver, which leads to disappointment.
While many of us focus on how many pounds we're losing, what's more important is how much fat we're losing, something the scale can't discern.
Losing weight may make you happy but, what if you found out you were losing muscle, not fat? Losing muscle lowers metabolism and, eventually, contributes to a loss of mobility and power.
This is one instance where the scale can lie, especially for new exercisers beginning a strength training program. It's possible to lose inches without losing weight, which means you're getting results even if they aren't showing up the way you're used to seeing them.
You may wonder, "Why haven't I seen any results?" If you're experiencing this, one question to ask yourself is: Why do you believe the scale over your own experience? If you’re buying smaller clothes, you’re losing fat no matter what the scale says.
Are you losing inches, fitting into smaller sizes and slimming down? If the answer is yes, that’s a good sign that you’re gaining muscle and losing fat, which is exactly what you want.
The most important thing is to find a way to keep going even if the scale isn't saying what you want it to say. Remember, the scale is very simple. It measures everything: your bones, muscles, organs as well as what you had to eat or drink before you stepped on the scale.
A more sophisticated tool? Your clothes and a measuring tape. That will tell you the real story about whether you're getting weight loss results.