We are all aware that exercise is fundamental to our general health. We
also know that it is essential to maintaining a healthy weight, good
cardiovascular fitness, and an attractive overall appearance. With that in
mind, millions of people flock to the gym more than a few times per week to
exercise. Sadly, most of these people have not achieved their goal of weight
loss and increased muscle tone. Millions go to the gym religiously, but fail
to lose weight, and eventually quit in favor of a more sedentary lifestyle.
Why is this a steady theme in the world of fitness? People exercise
consistently, why are they not losing weight? Fundamentally, the answers lie
and four areas: The individual has unrealistic fitness expectations. They do
not get adequate cardiovascular and weight bearing exercise. Their diet does
not adequately reflect the calories that are burned in the gym.
Unfortunately, many of us have unrealistic fitness expectations. Our body
image is that we need to look like a super model instead of trying to be the
best that we can be. Few people have the genetics to be extremely lean and
chiseled. However, we all have the capacity to be healthy, fit, and
attractive. Our goals should revolve around having our clothes fit and being
self confident instead of focusing on a scale. In point of fact, if you lose
fat and gain muscle, your clothes will fit better, but you may add a couple
of pounds to the scale. Keep this in mind as you progress toward your
fitness goals.
Those who have worked out for some time, generally have realistic fitness
expectations, but have fallen into a rut because they have not been able to
achieve their overall goals. Many exercise daily, but can’t seem to make
any significant body changes. For these people, variety and intensity may be
what they are lacking. Your body adapts to any stress put upon it within
three weeks. This is true for both weight training as well as cardio
fitness. In order to continue progressing toward your fitness goal, you must
periodically change your routine. Occasionally push yourself to the limit.
Other times only go through the motions. Other days, take the entire day
off. Rest is just as important as the exercise in achieving your fitness
goals. It is important to change some aspect of your routine every time you
exercise, and do not exercise more than six days per week.
The type of exercise is as important as the variety. In order to achieve
a lean appearance, you must use both weight training as well as
cardiovascular exercise. Using weights increases your lean body mass which
will in turn burn more calories when you are not exercising. Essentially, by
are getting rid of fat while gaining muscle. By combining weight training
with cardiovascular exercise, you can increase your body's capacity to burn
calories exponentially, and will eventually achieve your goals.
The final reasons for people not achieving their fitness goals is that
their diet does not adequately address the amount of exercise that they
actually perform. Many people start a fitness program and exercise two or
three times per week. Unfortunately, most of these people compensate by
increasing their caloric intake and consume a higher level of calories on
their days off. The result is that they actually gain fat because they are
exercising just enough to make them hungry. For these individuals, they must
increase their workout intensity, exercise at least three times per week,
and eat six or seven small meals per day instead of two or three large
meals. Only then will they achieve their fitness goals.
Most individuals start a fitness program with an overall goal in mind.
However, they become frustrated when they do not see significant progress.
It is essential to realize that change is gradual and is usually not noticed
for some time. People must make fitness part of their lifestyle, and accept
that they will eventually obtain their goals. It just takes time, effort and
an acceptance that you will eventually get there.
