Monday, January 16, 2017

What you need to do to reach your goals!

A lot of my clients want to know how to reach their goals. With so much conflicting information to worry about on the internet, it's super easy to get lost and confused. This normally results in just giving up. However, there are also many ways to get to point A to point B and using your own methods that work for you.
What you really need is hard work, dedication and time being consistent. You need to eat right, recover and put in 100% effort for that day. Even though this sounds super easy to do, there are a few key pieces of advice I would like to share to maybe get your motivation at it's peak!
First off, have a goal. I don't care what it is, but I want it to be tangible and within a 3 month time frame. Working out without a purpose is never fun. IF you have a goal or something you want to accomplish it creates far more intention into your training and for the rest of the 23 hours in the day. Be specific!! This helps you stay focused. If you want to get stronger, lift! If you want to lose weight, you need to be doing workouts that tap into your energy stores, If you don't have a goal, how do you make a plan?
People describe me in one word: INTENSE. Maybe its a compliment or maybe it's an insult, either way, your workout should have the same meaning. Exercise should be hard. Yes, you will be uncomfortable at some points but I promise if you stick with it, you will be amazed at what your body can do. You must create a stress (overload) on your current physical capacity to move to the next level, however, this type of training is sometimes defeating and not fun. But, if you can become mentally tough, it will push you through those plateaus. So run harder, push through those demanding resistance training repetitions, squeeze out one or two more repetitions during a timed circuit exercise, or decrease your recovery time between sets.
Want to lose weight? Do cardio right ... ?? Well that is just part of it. If you really want to lose weight and look "toned" and i really hate that term, lift ! So many people don't believe me when I tell them they need to eat right to get abs. Fat loss is 80% diet and 20% appropriate exercise. Exercising hard and creating a calorie deficit is the general formula for weight loss but your food is #1. To optimally shed body fat, choose resistance strength training before thinking about getting on a cardio machine. It stimulates the growth and maintenance of muscle tissue, and leave you in better shape in the wake of a calorie deficit.
Stop the cardio madness. Please step off the treadmill and exchange that for a dumbbell ! Although some cardio is great, if you do too much, skinny fat happens. It's when you look skinny but soft. This is hardly where you want to be if you want the "toned" look. If you want to look better and bring back your clothing line from 10 years ago, your exercise choice should be less low-effort "cardio," and more high-effort resistance or circuit training.
Let's put this in perspective:
If you did 30 mins walking on a treadmill then some light resistance training, you calorie burn might be 300-400 calories.
All that hard work can be cancelled out if you have a diet like this:
A bag of chips (160) and a 20oz soda (233): 393 calories.
Five minutes with a double cheeseburger: 430 calories. Yikes.
Seven minutes with a peanut butter crunch protein bar (260) and a 16 oz. sports drink (107): 367 calories.
Even ten minutes of “good” eating—a medium pineapple mango smoothie (250) and 1/4 cup of unsalted peanuts (214): 464 calories
It all counts, at the end of the day. The take-home message? Ten minutes of any calorie consumption can wipe out an hour’s worth of exercise.Don't over-complicate your training. Keep it simple and plan ahead. Evaluate your current training program to see if you are making any of these errors. If you're guilty of any one of them, it may be time to change your routine. Need help? I am an online trainer and coach. I can work on your training and diet to keep you accountable and ready to take on bikini season!

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