Muscle Confusion… ie. Random Exercise
I know we get bored easily. It’s a flaw in our design. The thing is, if we want to get better at something we need to practice it. When it comes to our exercise routines they should be specific with a clear goal in mind.
There is something called SMART goals:
Right off the bat we are told to be specific, so be specific. Want to lose weight? Great, but how much do you want to lose? Define your goals.
Note the letter “M,” for measurable. How the heck are you going to measure your progress when you are all over the place? Focus on one specific style of training before you switch it up. Give your body time to adapt to your routine so we can measure progress.
Note the letter “R,” for relevant. If you are looking to lose weight, chances are you are not looking to train to be the next strong man. Don’t let someone else define your goals for you. If the program you are on isn’t for you, change it. No one likes to waste their time.
Random exercise nets random results. Get SMART, avoid this gimmick, and work hard toward your specific goals.
Promises of Fast Results
“Lose 20+ pounds of fat in as little as 2 weeks!!!!”
I know we have all seen ads with such promises. And we end up clicking because our minds are intrigued...even though we know we are getting fed a line of bologna.
Real weight loss, weight that stays off, happens over time.
“A”is for attainable. We need to be realistic with our goals and attempting to lose 20+ pounds in 2 weeks is not recommended. Your goal shouldn’t be too easy, but not so impossible that you need to take extreme measures in an attempt to get there.
To finish out SMART (went way out of order here!)... let’s cover “T” for time-bound. This ties in with being realistic (think "A"). Gimmicks which promise fast results play on the fact that we are impatient and that we wanted results yesterday. Like I mentioned in the last post: we need to get out of the short-term mindset.
Having a goal with a clear end date (time-bound, “T”) will help to keep us on track with our weight loss goals. Trying to cram all of our goals in 2-3 weeks is just not possible.
A great goal would be to lose anywhere from 1 to 2lbs per week.
I know what you’re thinking. “ONLY one to two pounds a week!?”
Yup. Think about it in terms of a long term goal throughout the course of the year...
Keeping up with that pace, and of course depending on how much weight one needs to lose, there is the potential to lose over 100 pounds in a year by being on pace with losing 2lbs per week.
When we look at the big picture we see that we can achieve great results when we give it time, and when we stay committed.
If it sounds too good to be true, it probably is! Avoid the gimmick of fast results.
Fad diets typically promote rapid weight loss in a little amount of time, and they all have one thing in common:
Fad diets tend to be endorsed by big names. Whether it be a company, a celebrity, or perhaps a doctor; it makes it hard to turn away.
Fad diets restrict your calories to an absolute minimum, restrict certain foods, or even restrict certain macronutrients. They are not sustainable long term (heck they typically last 30 days, tops) and can have negative effects on your health. Which is exactly what we don’t want.
Fad diets set you up for failure due to such high restrictions. When we stop the diet and go back to our normal eating habits we tend to go right back to where we started. Why? We didn’t learn how to eat properly.
We didn’t learn how to change our eating habits, or make better choices. We learned how to restrict ourselves for a short amount of time, and to feel shameful about eating certain foods.
Re-working our diet isn’t easy. It doesn’t happen overnight or even in 30 days. We are all human and we all have lives. This isn’t a television show where our lives stop to get a grip on everything. They keep going and we are faced with real life challenges every day. As long as we strive to improve our health and fitness each day, in some shape or form, I’d say we’re on the right path.
Remember: there is no magic pill that we can take to achieve our results in a short amount of time. The real secret which companies (or even some fitness professionals) don’t like to tell you, because it’s not nearly as spectacular as the false claims they offer, is….time and hard work.
There is, however, a real way to speed up your results, and no it’s not a gimmick.....ready?
Be 100% committed to this thing called health and fitness.
Stop messing around and accept the fact that some serious changes need to be made in our lives in order to make a serious change in our health and fitness. Start exercising regularly and start eating better. Work on breaking bad habits and building new, good habits.
When we are in this 100% we avoid yo-yoing. We will be able to spot and prevent plateaus. If you’re into exercising 100%, but you’re only putting 20% into your diet..you’re limiting your potential to attain your goals.
Be committed and you will see success. It all starts with a single step. You just have to take it.
I hope you are all having a great start to your week. Continue to work hard towards your specific goals.
You will get there.
Contact me today to get started on your new exercise program!