The secret to long life, and physical fitness has been known to
us for an extremely long time. It's no longer a mystery that if you eat
right and exercise you'll be slimmer, look better, be stronger and live
longer (statistically speaking that is). The problem is that not
everyone agrees on what eating right is precisely or which workouts are
the best to achieve your idealistic physique.
The
question is, if we all know that, if the secret is out... why don't we
all just "do" that? That's only the first question of numerous that come
up. Why, while the "eat right and exercise" idea works for so many,
does it appear to fail so numerous others? Why might your friend,
next-door neighbor, or cousin workout with you and reach much more
astonishing results than you do? There are eight primary pitfalls or
traps, which are common mistakes people make when attempting to find the
counterweight between eating right and exercising, and with realization
and elimination of these mistakes, you'll find yourself in total
control. This problem becomes more apparent when we're trying to get
ready for a big day like say...YOUR WEDDING. Brides and Brides to be all
want to look great before their big day and they have access to tons of
information online regarding this topic.
I'm calling the eight
pitfalls "the 8 Deadly Pitfalls or Traps," not because they endanger
your way of living, but because any one is enough to completely kill the
potential for desired results and can hamper your wedding day physique
plans. These traps are fatal to your potential to progress or succeed.
Most of the pitfalls involve actions (or a lack of action) that ignore
the importance of the synergistic relationship between eating
supportively, exercising aerobically in moderation, and challenging
muscle. All three elements are vital if the goal is a long-term positive
physical change. It should not be discounted that this stuff is even
more important for the short term, especially if you're working on a
short term deadline. Once you learn to apply this vital synergy in a
manner that fits comfortably into your life, you'll find the payoff for
the time you invest in exercise to be significant and extremely
rewarding, both in time for your big day and for the rest of your life.
Let's get on to the Traps and Pitfalls.
With all eight packed
tightly into your brain, fitness failure will no longer be an option,
you'll look good for your big day and for the rest of your life!
Pitfall
#1: Consuming too much sugar (or refined carbohydrates) on any fat loss
program. For years people have learned to shop for food by responding
to buying signals listed in large print on the front of food labels. The
words "fat free" have compelled Americans to feast on cookies, cakes,
ice creams, and pastries and America grew fatter. The number one
ingredient in cookies, cakes, ice creams, and pastries, is sugar and
regular sugar ingestion is an excellent way to sabotage attempts at fat
reduction. If you understand how your body reacts to simple sugar
ingestion, it becomes relatively simple to put a "sweet tooth" to rest.
See when you take in a huge amount of sugar, your blood sugar content
spikes (makes sense right?). Your body responds to this sugar spike in
your blood by producing insulin (assuing you aren't a diabetic). Insulin
is a hormone that helps your body store "stuff." The most effective and
quickest way for your body to store materials is as fat. So in turn
your body turns that fat free cookie's sugar into fat.
Trap#2 -
The Plateau. The plateau is jargon in the physical fitness world that
means your body does not show any more signs of progress, no weight
loss, and no muscle gained. This happens because your body is no longer
challenged. If you can perform a weight lifting or some other routine
with ease then chances are your body will not need to adapt or grow to
compensate for any changes because...there ae none. In order to progress
your body has to constantly be challenged. So if you can do 10 bench
press reps with 100 pounds without any hassle then increase the load by
about 10-15% until you find it difficult to pump out 8 reps. Rest
assured if you can't do 8 your muscles are trying to figure out the best
way to adapt to this new strain and you will see results. Once you can
perform a given routine, 10 reps without ease its probably time to up
the ante again to continue to maintain progress.
Trap # 3 - Proper
healthy food ratios. The ambiguous homogeneous answer of "eating right"
usually means a few different things for people. For those trying to
lose weight it could mean salads and Jamba Juice. For those trying to
buff up it could mean protein shakes and grilled chicken. Somewhere in
there is the "wellness" concept, right. People usually associate health
with vegetables, fruits, whole grains and lean meat (poultry and fish
come to mind). The problem is people don't know how much of each they
should be eating. The question of "how many grams of protein do we need"
has been asked for decades without anyone coming up with a clearly
definitive answer. The reason, I believe, the answer has not emerged,
is... there isn't any answer! We are all individual and in that we have
individual metabolisms, lifestyles, and body compositions. A pro
football player with 180 pounds of lean body mass would probably need
far higher protein intake to preserve muscle tissue than someone with
half his weight. What happens if you don't take in enough protein? Well,
your body may have greater need for amino acids than is being supplied
by your diet. In the absence of sufficient dietary protein, it can turn
to muscle mass, begin catabolizing or breaking down muscle tissue to
free up stored amino acids. This loss of muscle, while it may reflect as
pounds lost on the scale, is a detriment to metabolism and in the long
run can act to program the body to become more efficient at storing fat.
Trap#
4 - Feeding Frequency. Most people eat 3 times a day and usually not
with any limitations as to what and when they should eat. Usually their
diet gets larger throughout the day. Small breakfast, larger lunch and a
huge dinner. Its quite understandable as it relates, generally, to time
constraints and habit. Late for work, grab your bagel on the fly as you
race out the door. Now that you're at work you get a little more time
to relax for your lunch hour so you sit and fill that hunger void, By
dinner time you're tired, hungry and can't wait to dig in on whatever
feast you might have ready for you. Now, if we break this all down, your
body does get accustomed to your habit and adjusts its internal
thermostat accordingly. You actually train your body to store fat when
you don't "stoke your fat burning fire place" enough. Your metabolism is
the rate which your body converts food into energy. You should be
eating and burning fuel every 3 hours or so. This is the ideal time
frame to keep your body in fat burning mode.
Pitfall#5: Over
training. Over training simply means working out beyond the body's
recuperation limits. I meet two fundamental types of over trainers.
There are the over-ambitious novices who want quick results and attempt
to emulate the routines performed by individuals with years of muscle
stimulating exercise under their belts. The second type are the overly
enthusiastic who head "back to the gym" to start "working out again,"
not recognizing their bodies are not quite the same as they were back in
the day. The secret to achieving leanness and muscularity involves
challenging the body adequately, but taking it past the point of
diminishing returns can move you further away from your goals. Train
beyond your body's ability to meet fuel demand through its preferred
sources of fuel, and your training might actually lead to a breakdown of
muscle tissue, the complete opposite of what most people want. Over
training leads to a loss of motivation, to irritability, to insomnia, to
immune system compromises, and in numerous cases to injury. exercise
doesn't have to be an overwhelming all-consuming effort. If you're not
an advanced bodybuilder or fitness competitor, you don't need to pile
the massive weights on the leg press machine for endless sets, nor do
you need to crank out hundreds of repetitions of bench presses. You
simply have to stimulate muscle, feed the body, and allow all the
systems of the body to rest and recuperate.
Trap# 6 - Substituting
activity for a true workout. Yes, doing something is almost always
better than doing nothing, but don't substitute what you should be doing
for some lesser thing and expect to see results as though you were
engaging in the higher quality activity all along. This means yes, going
for a walk is better than sitting on the couch watching TV, but going
for a walk is not the same as riding your bike or running. Don't expect
to see the physique of a marathon runner if all you did was walk around
the block every day for 3 months. Remember what I said earlier, your
body adapts to your daily activity and constantly needs to up the ante
to keep improving. If you're supposed to workout one day but can't and
instead go for a jog, that's good but make sure you are not substituting
the job for the workout on a routine basis.
Pitfall #7: Failing
to ingest calories sufficient to maintain metabolism and supply fuel for
activity. A 150 pound man, at rest for a 24-hour period, would burn
approximately 1500 calories just to keep his brain functioning, his
heart beating, and his internal organs pursuing living-sustaining
metabolic processes. Add in to the equation movement, workout, stress,
and work and of course caloric requirements further increase. The old
and misleading adage, "eat less to weigh less," has sent dieters
flocking toward calorie deprivation. The challenge lies in keeping
energy stores full and keeping metabolism stoked when you're barely
taking in enough calories to sustain function at rest. Once you come to
understand that eating supportively, eating "thermic" (calorie burning)
meals frequently throughout the day, can actually boost metabolism, can
make the body more efficient at burning through food and releasing fat,
and can provide fuel to keep energy levels at a consistent high, you'll
quickly develop some new eating habits. Ideally you'll divide your daily
calories into six balanced meals allowing for optimal use of nutrients
and a continuous stimulation of metabolic activity.
Trap#8 - Rest
and Recovery. This doesn't simply mean sleep, which is vitally
important, but you're going to do that I presume. The rest factor means
taking the time to take a break, "enjoy the flowers." life should not be
all about work, workouts and calorie counting. Positive stress
(exercising) is a good thing when properly applied however you need to
counterbalance that with positive down time. Do something that you
enjoy. The analogy is like sunlight to a plant. A plant needs nsunlight
to grow, but the side that grows fastest and first is the side that gets
shade. Plants actually grow in the dark. They need light but they grow
in the dark, which is similar to the way that your muscles work. They
need to be worked and they need nourishment, but they also need time to
recoup.
With these eight pitfalls exposed, the path to your
ultimate wedding day body success should be clear. Eat supportive meals
frequently, exercise enough to provide challenge, maintain some regular
aerobic activity, and schedule in relaxation and recuperation time, and
reshaping your body becomes a simple task. You're going to look great
walking down that aisle.
Travis Garza is a personal trainer in Oklahoma City. Along with his wife he provides a personal training
bridal boot camp and
wedding weight loss
regiment that will have most brides ready just in time for their big
day. To Find out More about this personal fitness trainer please visit
his site.
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