by Fernado Jonston
So why are we still fat and out of shape? Hundreds of people struggle with this question every day. New Year's Eve rolls around and we all have the same resolution, to lose weight and get into shape. Then by March the resolutions are forgotten, it has been weeks since we have worked out and you are still making monthly payments on the new gym membership. So what are we doing wrong?
If there is one mistake I see over and over, it's starting a workout program without a plan. However, these same very successful people would never approach a project at work or school without doing some research and coming up with an outline of what needed to be done and when. However hundreds hit the gym or jump on the treadmill with no clear idea of what they are trying to accomplish. Without a plan of the right mix of cardio, weight training and rest, little progress is seen and people lose interest.
Another common problem is quantity over quality. A person can exercise for hours and not see any results. It takes on average 100 calories to walk one mile (assumes level ground). If that is all you are doing day in and day out it is easy to see why the weight isn't coming off. It is not a question of how long your workout but how your workout will redefine your body. High intensity workouts with the right mix of cardio, resistance training and recovery periods are the key to success.
The amount of calories we consume each day is the single most important factor in weight loss. Our bodies need 1400-2000 calories per day to function. The average American consumes approximately 4200 calories per day according to a 2008-2009 USDA general study. This is an enormous amount of extra calories each day that will be stored as fat if not burned off with activity or exercise. The sad part is that many of the calories are consumed when people are not even hungry. People resort to eating when they are under stress or depressed and this is a surefire way to gain weight.
The human body is capable of amazing things but it is also lazy. When you exercise your body responds by building muscle and stripping off fat. Over time though the body will adapt and the same exercise will no longer be difficult. This is what is known as reaching a plateau and further progress will be difficult unless the exercise regimen is changed. Knowing how to properly implement load and intensity is key for spurring continued muscle growth. This combined with the adequate amounts of active rest and recovery make dramatic results possible.
The last key to any successful workout plan is to have attainable goals. If you do not give yourself something to strive for that is realistic then you will get discouraged overtime. Remember that Rome was not built in a day and to tell yourself that you will lose 50 pounds in 3 weeks is not possible. However if you commit yourself to a quality fitness and nutrition program and then stick to it then almost anything is possible. Losing 50 pounds in 90 days is possible with the right plan and a lot of dedication.
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