Is it Always Good to Push Limits In Workout

Is it ? is  it always good to push the limits in a workout? I’m not sure about this. I do think it is individualized and everyone must know their limits.

I do believe pushing the limits is great when you have had adequate sleep, nutrition, energized and ready for the challenge. As for myself I know that without either of the stated not only am I unable to push the limits my workouts are so sluggish. When I feel this going on especially with me getting into the weightlifting I know it is best for me to put that day on the burner or take a nap to rejuvenate myself.

One of my worst regrets that I have found out in my workouts is when I do a half @$$workout. I feel like I have cheated myself and wasted my time, when all I had to do is either take a nap are just do it all tomorrow. Which sometimes this   happens that I end up doing it all tomorrow.

I have learned to value my time; but the greatest thing it all workouts is to have a relationship with your body and know your limits went to push through and went to pull back.

To beginning a new relationship with your body and workouts have a great day of work outs.

Fatigued and Workouts

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Having long days working sometimes really interferes with my workouts. It really takes self motivation and on these trying days, however I reflect on my why.

My why is two-fold.  1. Is to be healthy, after years of battling with an eating disorder, reflecting and sharing eating disorders are not always a consistent behavior nor is it a teen disorder.  I did begin in my teens but I am way into adult hood, yes many years. 2. I love working out and weights have always been a want to do and thought I could not do, but yes I can.

The reason for I thought I could not lift weights was only because my body was so malnourished, 2 lbs.  was heavy and yes I teared for a few years and now I have wiped those tears away.

My fatigue is a motivation for me as to not make an excuse, take necessary adjustment to stay focused. Yes I may have to lift lighter or run shorter distance but I am focused.

This week I challenge any one with lost of focus and use “fatigue” as an excuse, refocus, find your why and adjust your schedule accordingly, even if it means a nap.

NON SCALE VICTORIES

I am first to admit I am not a young lady, I have so surpassed 20, 30, 40 yes but I  will not allow age define my workouts.  I love any and all workouts, but I want to sway away from workouts. How about those goals and victories.

I must confess, I will be the first to raise my hand, hell both of them to frustration at the scale.  I am also aware as I have aged my metabolism has slowed down. I also am aware with many years of an eating disorder I have helped slow my metabolism.  By  the way eating disorder is a disease that will always be with you whether you overcome it or not, but that is for another day.

Working out for 6-7 days a week, weights and not light, running, jogging I look at the scale and I am ready to toss it. I actually went out and purchased another, what the &*^$? I ignored the non scale victories which was reiterated in my workouts with Autumn Clabrese- 80 Day Obsession.  I noted what?  inches lost, a line on the right and left ab indicating I am getting abs, yes at my age abs (never had them, a bit tight but not defined).  I was able to complete certain routines without pausing or breathing heavily.  I increased my weights and at the beginning 3/4 of my workout in 80 Day Obsession was with the modifier my progression amazed me when I no longer had to modify.  I was unaware my biceps were more defined, don’t think the scale measured that.

The NON SCALE VICTORIES, I as you should always  remember.  Of course I still weigh and I am proud  when there is a decrease but I am looking at all my victories.

HOW LARGE ARE YOUR GOALS

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Working out, eating healthy, choosing foods with less or no preservatives, all of these are goals or a change in lifestyle.  AWESOME.  But what are your goals.  We can have so many goals in getting healthy and fit we forget to actually set the goal.

I know, of course everyone is not like me, whom should I give thanks for that?  Setting a goal to eat right, what does that mean to you? Really what does that mean?, eliminating, including but be specific.  If you are unspecific will you achieve your goal.

A lesson I had to learn on my journey, my first goal was to eat right. I  begin eating salads, loaded with dressing, eliminated fried foods, particular about my sweet consumption ( I have a sweet tooth). I WAS NOT eating right. I had to learn a salad over sized was not right, the wrong salad dressing and the amount was absurd.  Decreasing my sweets intake, no I needed to find recipes to both satisfy my palette, reduce my caloric intake that would not put me to sleep or decrease my energy.

I share sincerely, what are your goals? what I recommend or what has worked for me and hopefully anyone can apply is what will you do to achieve those goals.  Working out okay but why, set goals that are true to what you will do.  Working out you ask hmm this is a goal. No if you have not chosen the frequency and when you will increase the frequency  or the weights how long before you increase your weight, maybe a jog run combination how long before you are jogging without the run?

Working out to look good for an event, To just look good and feel good, to be healthy. Map it out, reach that goal, big or small you can do it.  I believe in you.

To a week of success in goal planning and achieving.

 

Eating Healthy Without Results

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I have heard every trainer state it is what you eat with your workout that brings results. have to agree, it is what you eat, however did you know consuming healthy foods can hinder your fitness progress.  Well I did and did not.  I know healthy foods, and thought my intake was on point, I was WRONG.

It is consuming the correct foods and the portion. I love portion control in Beachbody workouts. It does require calculation for caloric intake. But man oh man, with the portion control you have so much to consume. Honestly there are days I am unable to consume the food.  What’s even more so is it all is what I was already eating, I just needed to tweak amounts and time.

My question to you, and to any one experiencing as I have results slow or not seen, look at your intake.  Or if you have an eating disorder or had one which may slow your fitness results “Portion Control” just maybe for you.

 

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Components of Weight Loss

Are you frustrated as I once was, because I was exercising and not seeing the results I wanted especially with the time I was spending on workouts.

  1. To begin with I was actually wasting a lot of non productive time in the gym, going at the wrong time waiting on machine.  Now that I have discovered well recommend by a friend Beachbodyondemand.  I can workout at home with a trainer on my schedule without  a wait.
  2. Having the satisfaction of working out at home was and is great. i was choosing which workout I wanted to do.  This showed little results.  There is a scheduled program with each workout and there is a reason for this, to make certain each muscle is worked to a proven RESULTS. Another lesson I learned, “follow the program”.
  3. Hydration, it is necessary to drink adequate fluids, your body(muscles, organs, tissues require hydration).
  4. Nutrition, are you overeating or undereating? Eating less food in the beginning will assist with weight loss or fitness journey.  However, for long-term this is a NO.  The body  will go into starvation mode.  What happens, you fatigue easily, you crave unhealthy nutrition that can and will  hinder your progress.  You know, again with each of the programs on Beachbody there is a nutrition plan.  Okay the plan is not generalized it is actually detailed to your weight and activity and the amounts of specific foods required to see results of a specific program.  I was so surprised to learn I consumed foods though healthy was more than and some less than I needed. Wow thank you BeachBody.  I cannot get this at a gym, not that I am aware of.
  5. Sleep, regardless of how busy our days are to see results adequate sleep is necessary. I had to actually time out my days with a calendar.  Yes there are days I get 4 maybe 5 hours of sleep, but they are few.

Consider your lifestyle, are you using the components necessary to achieve success on your fit journey? If not it is NEVER too late to begin.

I salute you to success and if not a beachbody user, give it a try BEACHBODYONDEMAND

 

The Scale – Friend or FOE

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How are you rating your fitness progress? Is it the scale and you are frustrated because the scale is not moving or is moving forward?, say what.

The scale can be your FOE if you have not weighted the components of your progression.

  1.  Are you lifting weights,  a new addition to your workout, if so expect that scale to increase a bit, especially if there remains a few pounds of fat to burn. This was a lesson it took me awhile to learn.
  2. How do you feel? Yes there may be a way to go on your journey, but really how do you feel? Energy improved, confidence improved, how about your stand and sitting? I bet your posture is so improved even you have not noticed.  When I noticed I  was sitting taller in my usual seats, I thought the seats were lowered or changed.
  3. Are your clothes fitting a bit loose than normal, even if it is 1/4″ looser this is progress.
  4. How about those cravings? Decreased or just gone? As your fitness journey continue you will note there are many changes you do not have to put an effort to your body and mind will respond different.  Especially to foods.
  5. Your sleep and focus on life will change, did you not see this?

There are so many components in the journey to a health and fitness. I am still learning and the scale is a small picture, because these are progress  the scale just does not measure only you and I can measure. With knowledge of the components of fitness we can make the scale a friendly.

A few squats, lunges, push ups I salute to you on your journey to fitness.