With every new year, gym subscriptions and fitness routines flourish. It’s very common for people to decide to get fit, but after a few weeks, people often falter. Motivation fails, especially when it doesn’t seem as though your efforts are achieving much.
One of the mistakes that people make when trying to get fit is that they only focus on one thing. Yes, a well balanced and regular exercise routine are a huge part of improving your fitness, but there’s more to it than that. Your whole lifestyle needs to adjust, including your diet.
Food is Fuel
Well, food is a lot of things. It’s enjoyable, for started, and there is a cultural aspect to eating as a group. However, food is first and foremost, fuel for our bodies. Your body uses calories as fuel, which are found in every kind of food. But it isn’t as simple as simply eating the correct amount of calories.
About 45-65% of your calories should come from carbohydrates. Complex carbohydrates, such as those found in whole grains, fruits, beans, and vegetables are best as they are digested more slowly. This fuels your body throughout the day, rather than in fits and starts. They will also have vitamins and minerals.
As well as carbohydrates, your fuel should be a well-balanced supply of protein, fruits, vegetables, and healthy fats. A healthy diet is vital for your general health and for your goal of getting fitter.
While it may be tempting to simply cut a load of calories to lose weight, this isn’t always the best way. If your diet leaves you feeling unless, then you aren’t getting enough calories. As you increase your activity levels, you need to eat enough to keep you going.
Calories are sometimes seen as the enemy to weight loss and fitness goals, but this is a fallacy. True, too many calories can lead to unwanted weight gain, while a calorie deficit diet will help you lose weight. However, you still need calories to keep you going.
If you’re trying to lose weight, then a general rule of thumb is aim for 1200-1500 calories per day for a women and between 1500-1800 calories per day for a man. However, this can change depending on your goals and your circumstances.
Planning Your Diet
Making sure that you eat the right amount of calories and the right kinds of food are necessary steps to maintaining a healthy diet that will assist with your exercise routine. However, it’s not always easy to manage, especially if you want to maintain your diet.
As with exercise, one issue with keeping a diet going is that motivation may fade. If your diet is too stringent, then it will sap the joy out of eating and you’ll be very tempted to give it up. However, a diet that is too relaxed won’t have the effect that you want.
Balance is key, with your routine and diet alike. This blog post can help you to plan a workout routine and an appropriate diet plan to go along with it.
Have you been trying to lose weight for some time now? But no matter how hard you try, you aren’t getting the results you had hoped for? A lot of people find themselves in this position, and it is often because they are committing a weight loss blunder without realising it. So, let’s take a look at some of the mistakes you could be making.
You don’t read the food labels properly – A lot of people do their weekly shop and simply add anything to their basket that has ‘low fat’ written on it. Does this sound familiar? The trouble with this is that such items tend to have a lot of sugar in to accomodate for the low fat, which means such food items are not necessarily the healthier option.
You have no variation in your exercise routine – Do you do the same workout over and over again? If so, it is likely that you have hit a brick wall when it comes to your fitness routine. You need to vary frequency, intensity, and the types of workouts you are doing if you are to reach the results you hope for.
You do not track what you eat – This does not mean that you need to calorie count, as this does not work for everyone. However, you should track what you eat. Otherwise, you will find that you overeat without even realising it.
Your expectations are not realistic – If your expectations are not realistic, you are simply setting yourself up for failure. It is often better to give yourself smaller goals, so you reach milestones frequently and keep your motivation levels high.
You do not get enough sleep – There are so many different reasons why getting a good night’s sleep is important for your health. When it comes to weight loss, you are much more likely to turn to unhealthy food if you did not get a good night’s sleep/
You copy other people – Whether this is a low-carb diet or weight loss surgery, you should not simply copy what your friends are doing. What works for one person does not always work for the other. You are on your own journey and you need to figure out what is going to be the most effective for you.
You only use the scale to measure weight loss – When it comes to how you measure your weight loss, don’t use the scale as your only measurement. Make sure you measure how many inches you have lost as well. After all, muscle weighs more than fat, so you could have lost weight but the scales tell a different story.
Hopefully, you have now gotten to the bottom of why you are not losing weight as you had hoped for. If you are committing any of the weight loss blunders mentioned above, don’t panic. Simply make sure you use the advice that has been presented to right these wrongs. Good luck!
When the topic of fitness comes up, I find that most people are either all the way in or all the way out. It’s a commitment to changing your lifestyle, for sure! But you don’t have to run 10 miles a day, 7 days a week to be healthy and in good shape. Moderation is key, like most other things in life.
I’ve been passionate about living a healthier lifestyle, which lead into being a fitness trainer. Working with many different people, personalities, and of all fitness levels. In doing this, you wouldn’t believe some of the excuses that I’ve heard. Or maybe you can believe it?! Either way, check out 12 of the biggest BS excuses people have used to avoid exercising. Plus, how to overcome some of them.
📷 by Ismael Nieto
“I’m too old” – The saying “you are only as young as you feel” has some truth to it. Many people think they are too told to exercise. People in their 70s, 80s, and 90s are running marathons. No joke, google it! Exercising not only helps with weight and health but as you get older it can improve your posture, help to boost your memory and prevent age-related diseases such as dementia. (source: WebMD)
📷 by Pineapples
2. “I’m too far gone” – Working out can be considered difficult at any size. Small steps are the best way to start your workout and then gradually increase. For instance, if you find yourself only being able to complete 10 minutes, then do it! Then increase as you feel stronger. Be sure to set a short term goal however, so you won’t be stagnant. Adding 5 minutes per week is an achievable goal. Excessive weight can lead to diseases like such as diabetes, heart disease, and even lead to a stroke. If that isn’t reason enough, I don’t know what is? Take it from someone who dropped over 60 pounds 🙋, there’s nothing to it but to do it. But no matter what your size, love the skin you’re in!
📷 by Mick Tinbergen
3. “I’m too busy” – People make time for what they want to make time for. Which means, you would have time if you really wanted to. Find a way to make the time. That might mean waking up an hour earlier, it may even mean using your lunch break to do it, whatever it takes. You only get one body, there are no do-overs. Your body deserves to be spoiled with exercise at least 30 minutes a day, 5 days a week.
📷 by Shanice Garcia
4. “I’m too full” – Some people prefer to workout on an empty stomach. It’s not something that I recommend though, because the food will give you the energy, period. And if you don’t have the energy to workout, then…? Just keep it light, don’t over do it. A light, healthy snack of less than 300 calories is a good place to start. Be sure to eat it 45 minutes to an hour before hitting the gym. Snack suggestions: a sandwich made of up of 1 piece of wheat bread, a couple slices of turkey breast, and mustard; an apple with a spoonful of chunky peanut butter, or a protein shake.
📷 by Louis Magnotti
5. “I travel all of the time” – This is an easy fix. Most hotels have gyms these days. That was easy. But if that’s not an option or want to try something different, I have four words for you…jump rope & tennis shoes. Jumping rope burns around 10 calories per minute. Yes, that lil’ rope is a serious calorie burner! Here’s my Jump Rope Workout: 30 minutes jump rope, 5 minutes of push ups, 5 crunches. This is my favorite workout when I’m traveling or short on time. Make sure to wear your tennis shoes. It hurts so bad if the rope hits your toe. 😩
6. “I like to eat too much to work out” – You sound like the perfect gym candidate! People who are active actually need more calories than someone who isn’t. That doesn’t mean that you should go out for ice cream everyday. Again, moderation is key. Of course, you still have to make good food choices but your body will require more calories. Your daily caloric is based on your activities, weight, etc. There are lots of ways to calculate the recommended amount of calories your body needs to lose, maintain or gain. But make it easy by downloading an app like MyFitnessPal, which can take care of it.
📷 by Fabian Blank
7. “I can’t afford a gym membership”– It’s true that gyms can be expensive. But it’s also true that you don’t need a gym to workout. Invest in a good pair of running shoes and get your butt outside! Walking, jogging, and running down the block is a excellent workout. You can still be close to home, if that’s your concern. And the calories will burn, baby, burn!
📷 by Jesse Orrico
8. “I have a health condition”– Check with your doctor before trying this excuse. Although, there are some exceptions, most doctors recommend some sort of exercise to all of their patients. Adjustments can be made to be more suitable for your condition. For instance, people with knee problems can try a cycling bike instead of using a treadmill. It’s easier on the knees. But eczema shouldn’t steer you away.
📷 by Scott Web
9. “I don’t feel comfortable at the gym” – Try not to be intimidated by other gym patrons. There are people there who are all shapes and sizes. Plus, the ones who are fit were not fit as some point in their life. Besides most people are focused on getting their burn, not worrying about yours. Don’t sweat it! Make sure that you have your headphones and you will be good!
10. “I don’t have a workout buddy” – You don’t need one! You have to be able to depend on you, period! I hate to say, “you can’t” depend on your friends but “don’t depend on your friends”. Use it as your alone time.
📷 by Sander Smeekes
11. “I don’t have the energy” – A balanced diet of protein, carbs, and fiber helps to sustain your energy. To be honest, there will be days when you just don’t feel like it. But there’s something about getting up anyway and putting on that workout outfit that can make you go from yes to no. And if that doesn’t work, try a sugar free energy drink or espresso shot. It may not be the best option but a girl has to do what she has to do sometimes, right?! Make sure it’s for an early workout. You might be up all night if you drinking a shot of espresso too late in the evening.
12. “I don’t like to sweat” – Really?! I have no words. I didn’t then and I don’t now. 😬
No matter the excuse, get active for you. Look at it this way, you are doing your part in living a longer, healthier life. Have an excuse or tip to share? Leave it in the comments!
One of my favorite trends is definitely shoulder-baring dresses and tops. The style is super versatile because you it can take you from work to date night with a simple tug of the sleeves! It’s also fun, flirty, and allows me to channel my inner 70s baby. Shoulders are considered the sexist part on the body to some. And don’t get me started on how glorious it feels when the wind brushes across my bare shoulders just right? Or the grin on my face when I pair it with the perfect pair of chandelier earrings. Whatever the reason, what’s not to love?
Strong, sexy shoulders also match very well with pieces that show off the shoulders. But sometime life doesn’t leave us enough time to left in the day to pump iron for hours. Good thing to doesn’t take hours. If you’re ready to get those shoulders tight and right, grab a set of weights and come get a quickie with me…
Nothing like breaking a sweat right there in the middle of my office, naked mannequin in the background and all! 😉 But it’s just that simple. How do you keep your shoulders ready to go?
