Getting Results!

In my last blog I discussed motivation to start working out.  So, if you've started walking, or working out, I want you to know that I'm very proud.  Your next goal is to build off of what you are currently doing.  If you were walking 10 minutes a day last week, look to walk 15 minutes/day this week.  Or maybe you through in 2 minutes of jogging.  We want to keep progressing.  No matter what, something is better than nothing so don't even think about talking yourself out of a 5 minute walk or strength workout.  In fact, look how long this workout will take you!

• 30 seconds of Jumping Jacks (to modified, don't jump)
• 30 seconds push ups (you can always come from the knees)
• 30 seconds squats (put a chair behind you, tap your butt to the chair and come back up - to modify, don't go all the way down)
• 30 seconds plank (Google plank exercise if you don't know what this is)
• Repeat without rest or pat yourself on the back! 

Total time = 2 minutes.  Who doesn't have 2 minutes... if you can face book you HAVE 2 min. :-)

The next topic I want to talk about is Getting Results.  This is directed for those individuals who have been working out for awhile now but haven't been able to see the results they want.   

We all have a tendency to stay in our comfort zone.  The comfort zone is great for those who are new to exercise but when it comes to seeing those lean results, this will never work.  To develop your muscle, you have to look at your workouts and see if you are truly doing the three “C”s of muscle development. This is why I think it is a great idea to keep a workout log.  You can look back and see what you've been doing.  Plus, it is a great way to show yourself how far you've came from day one.  Ask yourself, "Are my workouts challenging, confusing, and consistent?" 

1. First you must CHALLENGE your body. You must do more than your body is used to doing. You must get outside your comfort zone. Muscle work should be hard.
2. You must create CONFUSION. Your body adapts quickly to what you are doing. You always need to change things up and keep your muscles guessing.
3.  CONSISTENCY is key. By consistent, I mean 3-5times a week you are doing something.  Most people are consistently starting and stopping which doesn't lead to results, let alone it's horrible for your mind b/c every workout feels like an uphill battle.  You never progress you just feel like you'll never get to the top of this mountain and dang it, that is demotivating.  Doing muscle every now and then does nothing when it comes to getting results.  You have to do it regularly to get results (every other day with a goal of three times per week). Your body will not change if you are not consistent with your workouts and your clean, well balanced eating. When you put these factors together, BAM magic happens! You get a lean, strong, defined body! 

My take home message, is to make sure you have those three “C”s covered so that you continue to get the results you want! 

Have a GREAT week!