Exercise results for different people means different things – after all, everyone has different reasons for exercise. Maybe you just want to keep your heart healthy, have more energy, and reduce your overall disease risk. Or, maybe you have a specific goal, such as training a game, a heavier deadlift, losing weight, or building a muscle. The last two are all that can be particularly difficult by changing your body composition (how much fat and muscle you have).
If your goal is to change your body composition (not what we say, but if so), you know that there are many things to lose weight, burn fat, or increase muscle mass. Your genetics plays an important role in your current constitution and how difficult it is to change it. Factors like sleep, stress, hormones and your fitness history also play a role. This is not to say that this is impossible, except that this can be very, very, very difficult. So if you do not notice the result you want, realize that it may take months to change your muscle size or body fat percentage. You may be on the right track, just keep going.
It is also important to ensure that your goals are realistic and achievable to you. Given your genetics or the time and effort you need to invest in training and nutrition, the results you want may not be justified. In this case, it may be helpful to slightly narrow your goals to achievable goals.
That is, we know that it can be frustrating to spend a few hours of energy and emotional energy in a gymnasium, and after months of hard work, no clear results have been seen. While some factors (such as hormone-related health) may need to be treated by a doctor before you begin to see the changes, most people can do something to help get out of the way and get close to their goals.
Weight loss is particularly affected by many factors, not just diet and exercise. Getting poor sleep can ruin your weight loss efforts in several ways. Insufficient sleep affects hormones that control appetite, urging you to snack and motivate you to reach fast energy – often high-calorie sugary and fatty foods. Lack of sleep can also slow down your metabolism, leaving you too little energy to solve the problem. Creating a relaxing bedtime ritual, placing electronics outside your bedroom and giving up caffeine after 2pm are all easy ways to help improve your sleep habits.
Try something totally different.
Chelsea Aguiar, founder of Athaya Fitness, told SELF that “if you are a person who does the same thing every time and you’ve been for so many years then you need to change it. It accustomed to the same action, it no longer fit to keep up. “In the body changes and changes in body composition, your body is adapting, when you want to progress, you always want your exercise feeling Secondly, it becomes comfortable or you feel like you can glide and adapt, “Aguiar explains. The way to force your body to adapt is to keep you out of the comfort zone.
Make small, meaningful changes to your current program.
Sometimes adjusting your workout (and adding some fresh workouts) can make a difference. “For example, in the flywheel I teach, if you do the same RPM (or speed) but increase the intensity, it’s a different workout,” Star Trainer Lacey Stone told SELF. “If you raise the speed of a treadmill one or two miles, it’s a different exercise.” Weightlifting heavier than usual or exercising for longer may all be helpful changes. Aguiar added: “Make sure you change only one thing at a time, and that it’s very specific.” Do not add a delegate if you’ve added weight to your weight. Choose one thing – duration, intensity or load, up to two small adjustments, but do not change too many things at once, or you risk yourself to do more than you can.
4. Take a positive recovery days.
Active recovery is any exercise that moves you, but still allows your muscles to fully recover – it is important that your body can reap the benefits of exercise without being burned. Jogging, long walks and yoga are all great forms of positive recovery. It is a good way to keep the body moving (burning more calories than if you take a full rest day) while still giving your body and mind a much needed breakthrough from strenuous activity.
5. Cut the prepackaged food.
Aguiar emphasizes: “Nutrition is the number one priority, no matter what type of weight loss or body composition goals, and she is not the only one to say that any weight loss trainer or coach will tell you.” Newer nutrition studies stress , It is important not just how much to eat, but what to eat, it is important to focus on eating whole foods, and prepackaged foods that are often processed with more sugar and less nutrients. What is the best way to diet? Cook yourself as much as you can.
6. Note the partial size.
There are several problems with calorie counting calories. First of all, it can take a lot of time and trouble to track every single food. In addition, calculating how many calories you need is complicated and most formulas are inaccurate. For many people, a better solution is to pay attention to the amount of size. To be honest, controlling the amount is very difficult, especially if you eat outside the restaurant and serve up to twice the amount of health. Here are some tips to get your part checked. (Just to remind yourself, if you have a history of eating disorders, consult your doctor or mental health professional before changing your diet.)
7. But to maintain a balanced diet.
Eating healthy, whole foods and less sugar is important, but the balance is the same. Saying you will never have another glass of wine or biscuits will only make you fail. Some people avoid being taken away by arranging “cheat days” (usually one day a week), almost ignoring what they want to eat, but this may not be the best strategy for most people. Instead, follow the 80/20 principle daily: 80% of what you eat should be healthy, nutritious, full of food, but 20% of the calories come from your favorite unhealthy food, so you do not think Be deprived of. Learn more about why the day of cheating does not work – and why it’s the right amount of better strategies every day.
8. Reduce the work.
This may sound counterintuitive, but if you exercise so hard that you feel burned, you probably will not get much from those exercises. Fitness experts emphasize the importance of rest so that your body can return to normal, so you have enough energy to return to your next exercise. If you run into the gym every day and feel exhausted, take a rest and take a break to see if you have more energy and energy for your next exercise.
Finding one that you really enjoy and enjoy will benefit you countless ways. Some big ones: You’re more likely to stick with it and minimize the stress of exercise. Aguiar said: “There is a difference between adaptability and entertaining. I think the true healthy balance between the two is the key to sustained health and progress.