If you're putting the time, effort, and sweat into your workout routine but not seeing results, it may be time for a change.
Why Isn't Your Workout Working?
For one, if you’ve used the same workout for a long period of time, you may be a "non-responder." In other words, your body is no longer responding to your workout, and whatever benefits you used to get from your workout have come to a halt.
The Importance Of Working Out Smarter
Studies clearly show that some people respond differently to various types of exercise than others. Research conducted at Queen's University in London showed the non-response rate among people doing similar exercises was about 30 percent.
While the study didn't measure other potential benefits of a long-term workout routine like lowered blood pressure and healthier cholesterol, the lack of other results (such as weight loss) may push someone to abandon their fitness program.
The Importance Of Change
The frustration level can become sky high when you're working out but not seeing results. And you can try and push past your plateau by continuing to do the same thing, but your body isn't likely to respond favorably.
The important thing is to tell yourself that you're not the problem but that the solution to your plateau is probably changing your routine.
What To Do
Experts suggest that it's important to change your activity if you haven't seen any results in two weeks — whether you're a beginning exerciser or experienced athlete.
Furthermore, results can vary from person to person: while one person is interested in improving their endurance, another person is interested in weight loss or muscle gains. You should tailor your workout around the results you want to see.
Working with a personal trainer who will monitor your results and develop custom workouts that best suit your needs is another important strategy when your workout routine is no longer effective.
Change Is Good
You can even change your activity mix every two to three weeks just to keep your training fresh and to increase your performance. For example, you might do a spinning class for a few weeks and then switch to a weightlifting program, or skip the treadmill in favor of kickboxing.
The important thing to remember is that change is good in terms of keeping you on your fitness track. When your body gets used to what it's doing, it stops working as hard.
Ready to amp-up your workout? Get my free 2-week workout plan to get in shape by summer, all from the comfort of your home.
Cooking at home is a healthier alternative to fast food and allows you to control the menu. As you start learning how to cook clean, homemade meals, you’ll find that different recipes call for different kitchen gadgets. There are hundreds of tools and utensils out there, some more useful than others. Here’s a look at the top five kitchen gadgets you should always keep in your kitchen.
Weight loss is all about portion control. You’ll find that many healthy recipes call for very specific amounts of food, often in pounds or ounces. In many cases, the only way to accurately check these amounts is with a food scale. Accurately measuring out your recipe ingredients will ensure that you consume the right amount of calories. These scales are very affordable and small enough to fit into a drawer when not using them.
A blender is a must for anyone who wants to lose weight. You can make everything from delicious fruit smoothies and protein shakes to soups and dip and much more. Most blender recipes are so quick and easy that you’ll have no problem making a full portion to take with you on the go. And, since fruit is high in fiber, swapping out carb-stuffed breakfast meals with a simple smoothie can help you drop the pounds.
A food processor is ideal for anyone trying to lose weight. It can chop, mince, grind, blend and so much more. Using a food processor makes it easier and faster to make many of the healthy foods you love, such as homemade hummus, peanut butter, soups, pestos, and salsas. While a food processor will easily fit in your kitchen cupboard, you may find yourself using it so often that you just leave it on the counter.
Your local farmer’s market is a great place to purchase all your fruits and vegetables. Of course, we all know how quickly they start to rot. If you want them to last longer, a food dehydrator can help. The dehydrator removes most of the water content in the food. Dehydrator fruits, vegetables, and nuts are a great addition to trail mix, granola, and many other recipes. They’re also great to snack on between meals to keep your diet on track.
Too busy to cook your meals at home? A crock pot is the way to go. You can prepare all the ingredients for your meal the night before and pop it in the crock pot on low before you head to work. Then, when you get home, you’ll have a steaming meal ready for eating. Crock pots are also great on the nutrition side of things because they cook foods with lower heat, which means less nutrients are lost. Because they are sealed, any nutrients that do seep out of foods are trapped inside the broth or juices, so be sure to add plenty of that into your meals.
Eating healthy is a great first step to losing weight. Being active is the next. A personal trainer can help you create a customized workout plan to help you get fit. Amarillo personal trainer Ralph Roberts has years of experience helping clients meet their weight loss and fitness goals. Contact him today.
Not sure what to cook? Download my free Healthy Grocery List below and stock your fridge with healthy food for every meal.
The Easter Bunny is headed to town, and he's bringing plenty of anticipation along with him. This spring holiday is usually all about chocolate and candy, but it doesn’t have to be. While the kids are in the backyard hunting for hidden eggs, head into the kitchen and whip up a light and healthy brunch to celebrate the holiday and offset some of the candy that’s floating around.
These 4 meal ideas are just the right amount of festive for your Easter brunch, and they won't cause that extra holiday weight gain.
This Easter staple isn’t normally on the healthy menu, but a minor indulgence during the holiday season is fine. Ham does pack a good amount of protein, but those with sodium sensitivities will want to go easy. High in sodium (and occasionally high in fat), ham, spiraled or fresh, shouldn’t be on the daily menu, but a slice during the Easter season is a good way to enjoy the protein option.
Frittatas are a great addition to any Easter brunch because you can pack them full of vegetables and sub out some of the egg yolks in favor of lower fat egg whites. To make your spring-inspired frittata pop, add asparagus, peppers, spinach and some Feta cheese. This delicious frittata will taste rich and indulgent, all while providing vitamin-rich vegetables.
There is no better way to usher in the springtime with a super light and refreshing fruit salad. Include strawberries, pineapple, grapes and cantaloupe into the mix. You can also add blueberries, blackberries, and kiwi into the salad to give it a bit more bite and kick. Add a dash of lemon juice to prevent browning and serve up the salad cold. Fruit salads feel like a special treat because of the sweet nature of fruit, but you won’t have the added calories and fat from candy.
Granola and Yogurt
Whether you craft parfaits ahead of time or create a make your own bar, granola and yogurt should be a brunch staple, on Easter or any given Sunday. To make your own "parfait bar,” place granola, berries and several different yogurt options in bowls and platters. Then allow your guests to build a parfait in a mason jar. Honey can be used as a natural sweetener for plain yogurt.
If you want to learn more about getting fit and eating right when Easter is finally over, give me a call. I can help you clean up your workout and your diet, so next Easter you’ll look and feel amazing.
Bringing your lunch from home seems like a good way to save money, and cut out extra calories. After all, restaurant food is usually expensive and high in fat and other no-nos required for weight loss. Well, you’re right — and wrong.
The quality of your homemade lunch makes a big difference too, and your lunch box might be sabotaging your efforts! Don't panic just yet; we have a few lunchbox rehab tips that will ensure you are carrying a nutritious and calorically correct lunch to work with you every day.
Fill It With Fiber
Fiber helps to keep you feeling full longer because it takes longer to digest. It will also help to ensure your blood sugar stays level, which will help prevent those mid-day sugar cravings. Fiber based foods like split peas, lentils, and bran can be a perfect addition to your lunch box.
Don't Forget The Protein
Your lunchbox should contain at least 15 grams of protein. Protein is what gives you sustained energy to get through your day without feeling sluggish. Lean meats like turkey or chicken are a good source of protein, as are hard boiled eggs and (natural) nut butter.
Ditch The Sugar
When you were a kid, you probably opened your lunchbox to find a sweet surprise. Those days are gone, but that doesn't mean you have to give up the sweet taste entirely. Ditch the cookies or brownie in favor of fruit. Not only will the fruit give you the sweet kick you’re after but it packs in vitamins your body needs, too.
Do The Math
Weight loss is all about calories you consume versus calories you burn. To lose weight you have to do the math, there is no way around it. Lunch should contain 400-500 calories for the average person doing the average amount of physical activity. Before you even start packing, it is important to count the calories you plan on consuming to make sure you hit your target.
Packing your lunch just once a week isn't going to get the job done. In order for a packed lunch to make a difference on your weight loss journey, you need to do it consistently. Pack your lunch daily, and you'll see a huge difference in your weight and in your wallet, too.
Losing weight and getting fit isn't an easy task. Thankfully, there are things that will help you immensely along the way. Packing your lunch properly and avoiding the cafe temptations is a good start. Check out Ralph Roberts' healthy shopping checklist for food ideas.
Like Ralph on FACEBOOK
Get daily motivational quotes and quick workouts to help you reach your goals.