Do you want better results from your workout?
Category : General
Many people start an exercise regime and discover over a period of time they are not achieving the results they desire. As a consequence, many get discouraged from following through their workout plan. The lack of results may be due to several reasons. However, it’s important to continue plowing through with your exercise plan if you expect to see results.
Why should you continue your workout plan?
According to CDC data obtained from 2011-2012 (reference http://www.cdc.gov/obesity/index.html), more than one third of U.S. adults, and over 17% of children between the ages of 2-19 are obese. Obesity related conditions including heart disease, stroke, type 2 diabetes and certain types of cancer are some of leading causes of preventable deaths. This alone should scare us into making exercise a priority in our lives, especially as we age. We need to think of exercise as a necessity, not an option. Nevertheless, it’s important to consult with your doctor before starting any diet or exercise plan.
So how can you make your workout more effective? Here are some general tips that may help you achieve your goal:
1.Incorporate fun activities into your workout plan
Do you enjoy bicycling or swimming? Why not include it into your weekly workout activities? Better yet, why not do it as part of a group such as a biking club? This may train your mind to think of exercise more like a hobby than a chore.
2.Include a variety of activities in your workout plan
Continue to change your workout activities and intensity on a regular basis so that your body doesn’t hit plateau. Perhaps one day you can join a dance class and do the Zumba, and the next day do strength training.
Include the right servings of fruit and vegetables, good fats such as those found in olive oil, avocados, nuts, wild salmon, healthy grains and foods with protein and fiber such as beans. Stay away from refined foods or foods with additives. Eliminate or reduce sugar and salt intake, alcohol and caffeine, and foods that cause allergic reaction to your digestive system. Additionally, consider incorporate prebiotics/probiotics foods and supplement into your diet.
The good rule of thumb is to drink six to eight cubs of water a day, but it may also depend on the individual need. One of the best indicators is the color of urine. Dark urine color is a fair indication that you may be dehydrated. Other indicators may include, but are not limited to dry skin, headaches, unexplained body aches, food cravings or even constipation.
If your goal is weight loss and you’re not achieving it through your normal exercise, you either have to increase your exercise duration/intensity, or cut you’re daily caloric intake. You may be eating healthy but still taking in too many calories. Keep track of the portions you’re eating and try to eat only during meal times. If you get hungry between meals, munch on a small portion of a healthy snack and make sure you’re hydrated. Try to eliminate or limit food intake several hours before bedtime.
6.Get enough rest and sleep
If you are exercising regularly and feeling tired all day, it may be that you’re over exerting yourself during a workout and/or not getting enough sleep. Rest for a day or two, and get at least 7-8 hours of sleep each day to help your body recuperate and rebuild.
7.Learn to deal better with stress
It’s no secret that high level of stress can increase stress hormones such as cortisol which causes the body to crave the wrong foods and leads to weight gain. Exercising, sleeping well, and eating right are great ways to fight stress, but you can also take other steps to avoid or minimize the effects of stress. Other steps may include taking some time away from the cause of the stress, incorporating good breathing techniques, going for walks and getting fresh air, watching a good comedy, or reading a funny article or a joke.
8.Weigh and measure yourself regularly
Weighing yourself on a regular basis and taking bodily measurements are good ways to track your progress. These will tell you if your workout plan and diet need to be adjusted.
Losing weight, seeing healthy numbers during your yearly physical, and improvements in your mood and outlook on life are some of the best motivators to continue to work out and eat healthy.