Wednesday, October 1, 2014

Not Seeing Results? Remember .. You Get What You Give!!

Hey Fit Fam

"You Get What You Give" - could not be a more true statement when it comes to your time working out.

I often have people message me saying they are going to the gym more days than not, and/or doing a class 3-5 days a week, but are "just not seeing results" they think they should see. Or aren't seeing any results anymore and they are frustrated. This could be enough for many to throw in the towel. But before you give up on whatever it is that you are doing you need to ask yourself if you are giving it your all! Are you giving 110%?? I GUARANTEE that 9 times out of 10 the answer is no ... whether you want to admit it or not.

Time is precious and the number one excuse for people NOT to get in a workout is... time. So if you are making the effort to go .... make the MOST of it!!!

Here are a few Do's & Don'ts to ensure you are really getting the most out of your workouts. Be it cardio, group fitness, or weight lifting.

Cardio Machines --   I got to the gym last night and happened to see a girl on a bike, peddling away all while reading her iPad. One hour and 45 min later when I was leaving ... that same lady was on the same bike .. still reading her iPad. She probably had a "set time" or "set distance" she was aiming for...but what a waste of a workout!!! Like MANY .. she obviously doesn't realize how many MORE calories she could much more FAT she could blast .. if she put down that iPad and WENT HARD! Not to mention .. you never need to spend that long on a cardio machine. Get it out of your head that you have to spend endless amounts of time on the treadmill to burn calories. By doing proper HIIT cardio you will not only burn more calories ... but FAT ... in a fraction of the time! If you need to work your way up to HIIT .. that is fine! Something is always better than nothing .. but leave the iPad or book or magazine at home.  You shouldn't be ABLE to read if you are going hard enough for it to be a worthwhile workout. Google some good 15-30 min HIIT programs and do this instead of having a time or distance in mind.  I mentioned in other posts that FASTED cardio is the most popular form of cardio for many. That means you get up and go... you don't eat first. If cardio upon waking isn't possible .. the 2nd best option would be to do your cardio AFTER lifting weights when you are in a fat burning zone! Personally I do ONE fasted one hour cardio class a week. If I didn't do that I would likely do 20 min of HIIT after a 2 of my lifting sessions of choice. Gotta take a second to preach about lifting though ... it burns calories too .. lots of them .. and changes the SHAPE of your body (no skinny fat) .. AND you will burn calories WHILE AT REST because of the muscle you are building. So ........ think about it next time you opt for a treadmill instead of the weight room!

Cardio Classes --  As I just mentioned above, my preferred form of cardio is going to a class each week. The one I go to is called HotBox. It's just that .. boxing in a hot room (think hot yoga..but boxing).  While there is an instructor in there telling you what to do (as in any group fitness class) ... they aren't babysitters. They aren't going to hold your hand and make you go any harder than YOU want to. I see some people in class going HARD. While I see others just barely going through the motions. It's a CARDIO class ... the goal is to go as hard as possible so you burn as much fat/calories as possible! But it's up to YOU how HARD you push yourself. If you are just going through the motions then of course you aren't going to see the same results as someone who walks in there and owns it. I recently had a girl in class tell me she was upset she wasn't seeing results. She attends class 3-5 times a week. But the thing is .. I see her in class and she isn't giving it her all. So obviously she is -- getting what she gives! She stopped going to class and is doing some other forms of fitness .. that makes me sad because I know had she just given it her ALL while in class .. she would have seen much better results :(  So when you are in class and find yourself just going through the motions, barely getting your legs up on those kicks, swinging your arms slow on those punches, taking a water break every chance you can, getting in 5 reps when everyone else is on 15, doing girl pushups instead of the real deal -- think again. You are there, you made it, you got out of bed -- why half ass it?!  Your mind is likely the one stopping you from pushing yourself... not your bodies ability to keep going. If you aren't in true PAIN .. don't stop .. don't slow down .. PUSH HARD!!! Walking out sweaty isn't good enough.

Weight Training -- The biggest thing I see slowing people down ... cell phones and their mouths. IF you have a workout partner ... shut up and lift. If you have a cell with you ... limit your usage. I've been guilty .. I am guilty .. of checking an email, responding to texts or even logging onto social media at the gym. But I don't stay on there. I know I only get 45-60 seconds of rest max .. SO if I have time to glance at an email or text someone back .. great. But if you can't control yourself ... keep your phone in your bag or car.  Done properly .. weight lifting CAN be cardio!!

Aside from truthfully giving it your all when lifting or doing cardio -- don't forget that working out is only 50% of the equation. If you aren't fueling your body properly and following a proper wellness plan .. your results aren't going to be what you want them to be. There are plenty of people that have the mindset that if they go to the gym then they can just eat whatever they want .. and maybe some people are freaks of nature and that is true. But for the most part proper nutrition and a workout regime go hand in hand. I'm not saying you have to have a strict and structured plan like I have most the time .. but you do need a plan and you do need to eat healthy!! Once you have the hang of getting in some QUALITY weekly workouts in and maintaining a well balanced meal plan .. it's not only easy to maintain that year round .. it's much easier to "take it up a notch" when you want -- say for an event or bikini season.  There is nothing wrong with going harder at some points of your life than others. Finding a balance that works for you is key to maintaining a body for life!

SO there ya have it. Not seeing results? Chances are the problem is you .. not your regime. But also don't be afraid to mix things up! Our bodies love change!

Eat Clean. Train Dirty

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