Reevaluate Your Goals

Are you frustrated because the number on the scale isn’t moving?   Maybe you’re discouraged because you’ve been strength training for several months and still don’t see toned or sculpted muscles.  There are a few things to keep in mind if you’re not noticing results.    

It’s important to remember everyone responds to exercise differently.  Your physiology, how hard you exercise, and your diet all play an important role in the results you’ll achieve.  Just because your favorite celebrity supposedly has sculpted arms from yoga doesn’t mean you’ll get the same results (and they most likely do more than yoga).

To get those sculpted muscles you’ll have to exercise hard!  You can’t lift five pound dumbbells and expect to have arms like Hugh Jackman or Cameron Diaz.  I recommend not looking at the number on the dumbbell or weight stack when choosing how much to lift.  Instead, pick up a weight and see how it feels, then proceed to do the exercise.  You should reach momentary muscle failure between 8-15 repetitions while still maintaining good form.  Also, don’t be fooled by the magazine covers suggesting you’ll have a beach body in 4 weeks exercising only 10 minutes a day.  It’s not going to happen!  You’ll need to dedicate time to strength training at least two or three days a week, cardiorespiratory training most days of the week, as well as good nutrition.

 

Proper nutrition will accelerate your weight loss and/or muscle building goals.  It’s important to include food from all the macronutrients (carbohydrate, protein, and fat).  They will provide you with energy before your workout and improve recovery after your workouts.   Proper nutrition, and a realistic, dedicated exercise program will allow you to see the results popular magazines suggest, but in a real life time frame.   

It’s also important to reevaluate your goals.  Are they realistic and attainable?  Do you have a plan as to how you’ll accomplish your goals?  If you don’t have exercise experience (or even if you do), it is beneficial to hire a certified personal trainer who will design an individualized program to ensure you achieve results safely.   A personal trainer will also educate and motivate you as you work towards your health and fitness goals.   

 

Choices today determine tomorrow...Choose a Healthy Lifestyle!