Are you doing the work?

Are you doing the work?

You have been working out for some time now but you are not seeing the results you have hoped for. You are becoming discouraged. You are getting stronger. You are building muscle, but the scale is not budging, your pants are tighter, and you still have abdominal fat. Your life is busy and just getting to the gym is an accomplishment. However, since you not seeing tangible physical, scale budging results, you are questioning your fitness game plan. Should I be lifting weights? Should I be eating 1500 calories or more? Is it too late for me to be fit and healthy?

Yes, resistance training will change the composition of your body. Yes, proper and adequate calorie consumption will promote weight loss. And no, emphatically, it is not too late for you to be fit, healthy and confident in your body!

Are you doing the work?

* Have you set tangible, realistic goals? Have you written each one of them down and developed a fitness game plan outlining a time frame and the steps you have to take in order to achieve your desired fitness and weight loss?
* Are you consistent with your exercise? It is absolutely necessary to incorporate both cardiovascular and resistant training into your workouts. It is absolutely necessary to do four or more workouts a week for 45 - 70 minutes at a time in order to see physical, tangible results with your body and fitness level. If you are only working out 1-3xs a week, you can expect slow, limited results that will be more about body maintenance than body change.
* Is your nutrition clean, adequate, and consistent? When weight loss and maintenance is the goal, nutrition is a fundamental key component of the Exercise equation. Consuming an adequate amount of calories is your first step towards health and fitness. Food is fuel. When your body is adequately fueled, you will have enough energy and vitality throughout the day to not only tackle your to do list for work, school and family, but you will also have enough energy to workout to change your body. If you do not consume enough calories your body will store more than it burns for it believes it is being starved. If you consume too many calories your body will store the excess as fat, for it will not burn every calorie that is consumed. If weight loss is your goal then desserts, alcoholic beverages, fatty entrees, high fat dairy, and processed food items are not a daily part of your nutrition. Fruits, vegetables, complex carbohydrates, lean meat, and healthy fats become the base of your nutrition game plan.
* Are you providing your body with an adequate amount of rest and recovery? Are you only sleeping 5-6 hours a night? Are you stressed more than 50% of your day? Are you arriving to the gym with an empty tank of gas? Are you feeling fatigued throughout the week with little energy and vitality? Without rest and recovery, your body will be in flight or fight mode, thus body change will be almost impossible, for your body will be in a constant state of survival mode.

Are you doing the work? What are your priorities? Do you value yourself? Are you exerting the effort necessary to see results? Are you taking responsibility for your actions?

I am in the best shape of my life. Yes, exercise does come easy for me, for I enjoy it, it's a daily part of my routine, and it is what I chose to do for a living. However, my nutrition game plan needed a complete overall, for I still was uncomfortable with the pudge below my belly button, the cellulite on my thighs, and the lack of energy I had at 3pm every day. Even though I work out for 4 or more days a week, I still was not accomplishing the goals that I had written down on paper. Eliminating refined sugar, cheese, and processed foods has slimmed down my waist and thighs, and I feel more alive and energetic throughout the day. My workouts and runs are more intense and effective. I am not falling to sleep with my shoes on when I get home. And I am not as moody, even though I am a gem most of the time. (wink) Proper and adequate nutrition was the missing link of my fitness game plan. What is your missing link?

Life is too short and precious to live with regret. It is not too late to be fit and healthy, nor is it an impossible feat. You are absolutely worth it! You just have to do the work.

Are you doing the work?