Exercise: Too Long, Too Frequent, Too Intense

In recent years, exercise gurus are seeing so many people who exercise for long periods of time, 3-5 times a week, yet there are little to no changes in their bodies. They might lose a tiny bit of weight, but gain it back as they get discouraged with the results and begin to slack off in their training.

Why does this phenomenon happen? The more you exercise and cut calories, the more you’ll lose weight, right?
This, after all, is what has been preached at us for years!

As fitness experts look into why typical training and dieting isn’t working for the majority of people, they’ve found that too much exercise and cutting too many calories is causing a stressed physiology. Most programs ask for a person to exercise for too long, too frequently, and too intensely, and it’s destroying those with even the best of intentions.

The metabolism starts to shut down when a person consumes too few calories, and then add the stress of too much exercise, and you have a very discouraged person on your hands because their weight stays pretty much where it’s been.

What is a person’s natural reaction to not losing enough weight even with lots of exercise and cutting calories? Well, they do even more exercise, and cut calories even more!

The right way to lose weight is to do intense reps of exercise in very short periods of time (15 minutes!!), and no more than 3 times a week. It’s called HIIT, or High Intensity Interval Training. While you’re able to exercise with correct form and intensity, you give it all you’ve got, and when you need to rest, you rest, then start back in as soon as you can. Does it work? Oh yes! This is my go-to type of training these days. It creates results quickly, and provides peace of mind knowing that you don’t have to live in the gym the rest of your life.

Small Goals

goals
Hey! Just checking in to see how you’re doing, and maybe give you a little “kick in the pants” :). I need some encouragement every once in a while, and I’m betting you do too!

Health goals, just like any goal in life, can be overwhelming at times. If you feel bad all the time, are low in energy, or have a lot of weight to lose, just looking at the end goal can be so daunting.

I would encourage you to break any goal you have into small bits.

For instance, if you have 50+ lbs. to lose or even 5, why not break things down into just enough to handle for this week, or maybe just even TODAY. Seriously, days turn into weeks so fast, that focusing on just today might be enough. Could you exercise for 15 minutes today, or cut out one bad meal for a good one? Drink more water? Sure you could! I’m here to cheer you all the way!

I try to make my goals super simple as well. Instead of having a major carb-laden snack like chips or crackers (that usually end up making me feel nauseated later anyway), I go to the fridge and get some celery and almond butter. Do I really want that as a snack in place of the carbs? Nope. But once I get it ready and start munching, it actually tastes awesome!

I promise you that the little changes add up fast, but doing nothing won’t get you anywhere at all!