resistance training

In this article. I will cover steps you can take to make each and every work out more efficient. I will discus ways to avoid frustration by uncovering common mistakes when tiring to get back in shape. I will also give you my opinion on why so many people fail when trying to get back in shape.most people fail at their fitness goals because they don’t stay in the game. Its not from laziness or the lack of will to succeed. People start, they work hard and aggressive, they start to see results then they hit a wall or a plateau. This is where a trained professional would change up their routine but most novices don’t know any better. They just keep going the way they were going, banging their head into the wall with no results to show for it.

Sticking with it, The number one reason people don’t stick to their exercise routine is not time, It’s not that it’s too hard or that they are plain lazy. I believe that the number one reason people don’t stick to their excursive routine is…RESULTS and FEAR! Without results, or at least progress within a reasonable amount of time for results, most will get discouraged before they can see any results at all. Let’s face it we are in the time of instant gratification. If we do not see results fast, it must not work, right? And if it doesn’t work? Why waist my precious time. And then the fear kicks in. Fear of wasting time, fear of being the one that it just doesn’t work for. Fear of maybe, “success” and I will have to do this for the rest of my life to keep it up…”I don’t need that kind of commitment”. There are too many other things I would rather do than sweat my ass off for nothing, Am I right? Well let’s try to change that, shall we?

Plateau Hardly any of the pros ever talk about plateaus. You see there is a time, and this time frame differs for everyone. Where you’re body adjusts to your new routine and tries to compensate, your body is only tiring to protect its fuel source. When you dramatically decrease you calorie intake and up your activity level your body wants to store fat (your fuel), preventing you from losing weight. By reducing your calories by more than 500 calories a day makes it too hard for your body to keep a lean body mass. It takes more calories to keep muscle than fat and muscles weigh more than fat. So, when tracking your progress it makes more since to track your “body mass index” than your body weight. Use a body mass calculator at, http://www.nhlbisupport.com/bmi/. Within seconds you can find out what your body mass index is, and were your goal should be. Remember, in order to look slim and trim your muscles have to grow and show. Try to keep your calories just below maintenance level. You can calculate the number of calories you need to maintain your weight at http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm.

A quick rule of thumb. When beginning your weight loss program avoid cutting more than 500-700 calories/day from your maintenance calorie diet. Let me give you a simple formula you can use to calculate the calorie range you should stay in and prevent possible weight loss plateaus.

MAINTENANCE WEIGHT CALORIE FORMULA

For men=kg (body weight) x 24 = kcal/day. For women=kg (body weight) x 23 = kcal/day. I know everyone wants to lose weight fast. But if you want to lose the weight and keep it of while staying healthy. It will benefit you most to remember your goal should be more of a marathon than a full out sprint. Take the above formula to find how many calories you need to stay at the weight you are now. Then subtract 500 calories and make that your daily goal for a couple of week then re-evaluate.

Keeping track. As you can probably see by now, it is important to keep a log of your daily work out sessions as well your caloric in take. I have found that one of most powerful tools in your fitness and weight loss programs is a simple journal. The benefits as, you can see, of tracking your progress can keep you highly motives and aid in your success. A Gps heart rate monitor can be a big help also. If your not familiar with a Gps heart rate monitor, let me explain; Gps heart rate monitor is exactly what it sounds like. G.P.S stands for global positioning satellite so you never get lost plus it track the distance you traveled and the amount of time it took to travel that distance. All while monitoring your heart rate, target heart rate, and on and on. All of this information can be uploaded to your computer for farther analysis. Very helpful tool! I hope that you were able to get something from this article. good luck in all of your fitness goals, now get out there and have some fun.

Well that’s all I have for now. I hope that you can find some use for this article. Take one day at a time, one step at a time and you will get to all your fitness goals… I’m pulling for you! Thanks for reading. Matt

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