Success is inevitable….
Success is Inevitable:
The little secret to fitness success was focused on introducing realistic lifestyle changes. Fitness goals are not meant to be a sprint; they are a marathon. If someone tells you that accomplishing your goal will be easy, you will pay for it in the long run. I went onto further explain that your first month will be the toughest. However, your body will adapt and mentally, you will seek out the challenge, and maybe even look forward to it, a little. Now, nothing disappoints me more, than someone who after putting in so much time and effort reverts back to their old habits. That person’s goal is my goal. They are a reflection of me. Not only was their money spent and our time put forth, but the energy, the pain, the sweat, the tears (yep, sometimes), all gone!
This is where rest and relaxation is essential. When you put a consistent amount of stress on the system (an extreme), the first time you fall off, miss a day, eat something you’re not supposed to, get sick etc., that healthy habit and lifestyle change will be lost. The reason it’s lost is that it was never a lifestyle change. You were adding an extreme change to the body that it will tolerate for a short period of time. Think back to all of the diets and fitness programs you were a part of. Most likely, you stayed disciplined for a week, a month, maybe six months, or even a year, but at some point, you lost it. This is why it is so important to take small steps to achieving your fitness goal and actually making it a long-term lifestyle change instead of a short term lifestyle change. Here is a great tool for success
1. Have a day to refresh.
Training: have at least one day, where you are actively recovering, stretching, foam rolling, in a Jacuzzi, and the like. Then, make another day for yourself when you aren’t even thinking of training, meaning you are just enjoying regular daily activities.
Nutrition: As I’ve said before, you have to create the habit. The first month may need to be disciplined (depending on the goal) but after that, add a day where you enjoy a few meals, but make sure it is organized. Have three specific meals throughout the week which are your cheats.
2. Keep it fresh!
Training: Nothing will force you to burn out quicker than doing the same workout over and over again! Not only will you be bored, but you’ll also have hit a plateau. Change things around. Maybe not every week, but at least once a month. Challenge your body in different ways.
Nutrition: If you are eating the same foods every day and are only following a “diet”, you will burn out. Follow a concept which is adjusted to your needs, not a diet. This way, you are getting variety in your meals. If you’re only eating chicken and brown rice every day, no wonder you gave up. Don’t get bored; keep it fresh! Have plenty of choices!
3. Change your mindset.
Training and Nutrition: Referring back to a lifestyle change, think of it as normal instead of a training regimen. Life throws curve balls, and our schedules and situations change. Don’t think of working out or eating right as a luxury (it’s not); think of it as a necessity (because it is!). When your schedule, environment, or situation changes, whether for a short period of time or for good, you can adapt with it. For example, if you work out for an hour five days a week and your schedule changes to the point that you can no longer work out five days a week, don’t use the excuse “it’s all or nothing!” Adapt with your new schedule. Remember! we’re making lifestyle changes which are a mind set, not strict regimen changes.
When you set your self up to succeed, success is inevitable!
By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns
Suggested articles:
* Little secret to success
* Eat with purpose
Suggested video:
* Effective training for you
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Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
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There are various group fitness classes and personal training programs available out there. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. Others believe if they are sweating they must be having a great workout, not necessarily true. Here are four principles which should always be in mind
The Principle of Progression: Advancing through overload without injury or setback.
To continue from lasts week’s article of focusing on body fat over the number on the scale, this article addresses the what and how of body fat, and some effective ways to reduce it. Too many times, people focus on their problem area, such as the abdominal region doing crunches in order to lose their body fat in that specific region. This technique is called spot training. The thinking goes that if you have fat in your abdominal region, crunches would reduce the fat in that area. In reality, this is not the case. Lets jump into it.
In today’s world, it would be nice to do spot training to rid us of body fat in a specific area. In reality, our bodies do not work this way. If you take a look at the figure, you’ll see a bunch of fat cells (the black dots), and an arrow that points to the same amount of fat cells, but smaller in size. These fat cells are a replica of what occurs in your body. Once you accumulate fat cells in your body, they are there for good. This is why when you begin a training program, it must be a lifestyle change! While the fat cells will decrease in size, you must maintain your exercise regimen in order to keep them small. In regards to spot training, when you only exercise a certain area in the belief that it will reduce fat there, the body fat will not decrease any quicker in that specific area. Why? Body fat cells decrease in size at the same time throughout your whole body. This is why multi-joint exercises (exercise which include various muscle groups) are usually recommended to lose weight.
perspective, MMA fighters, boxers, wrestlers, etc. whether professional or hobbyists, are able to lose ten pounds for their weigh-ins the night before a match. The next day, they’ll put the weight back on to have the edge over their competition (Training Aspects does not recommend this, but that’s a different topic for a different day). A person’s weight can fluctuate ten pounds, depending on what you’re eating, drinking, and doing. Increasing fiber, water intake and decreasing sodium can easily make your weight fluctuate ten pounds, in accordance with a cardio program will help you lose weight. However, what kind of weight are you losing? Is your goal to lose weight on the scale, and be able to brag about that number, or have people compliment you on your physique and have visible results, or more importantly, to have the confidence in yourself in whatever task/activity is in front of you. For instance, “I’m not in good enough shape to go hiking” or “I’m not strong enough to help you move”. Don’t allow your weight to hold you back.
Body fat analysis analyzer: hand held or tested through the soles of your feet, it sends an impulse through your body (you won’t feel a thing) and will give you a body fat reading. The idea is that the less fat you have, the quicker it will send the impulse through your body, since fat is harder to travel through. Percent error: 3-5%
focus (May sound like common sense but this happens often). Do not fall into a body building program. Your goal is to lose weight, more importantly, the body fat. You will see results with those programs, but there are much more effective training programs out there. The more muscles you work in one day, the more effective the workout.
in your fitness goal and lose more weight, increase lean muscle, or increase muscle size, exercise organization becomes important. If you start your workout with bicep curls, crunches, calf raises or any other supporting muscle group, then you need to reorganize your plan. If you begin with leg presses before power exercises, or you do 45 minutes of cardio and then go to the weights, reorganize your plan and I promise you results. (The next article will give you more information on this.)
Why is the prevalence of cellulite higher in women than men:
treadmill to the elliptical doesn’t mean you are changing the workout. Nor does it mean you’re just burning fat. Doing cardio for extensive periods of time depletes muscle as well. The body starts using the more readily available energy that is supplied to it once all carbohydrates are used—that is, protein. Also, low intensity workouts such as jogging or swimming do not burn nearly as many calories as the quicker, higher intensity workouts. During fast paced, high intensity workouts, more of the body exerts itself under more resistance in a shorter amount of time. Therefore, heart rate increases more than during cardio and the body burns more calories.
telling my clients to stay away from these products for a very long time! There are controversial studies on both sides for these products, but staying away from them is common knowledge. Commonly known reasons include the effects of caffeine, the fact that soda cleans pavements, and the effects of aspartame. Let’s go a little deeper into the issue of soda. Let’s break down some basic ingredients in soda.
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