With so many different types of training styles available and a plethora of “fitness enthusiasts” on social media showing us their workouts, I find the message gets lost with how and when we should train.
Maybe you train every day and watch what you eat, but you still aren’t reaching your goals? It’s a common occurrence – heck, most personal trainers hit plateaus from time to time too! (If they say they don’t, they’re lying!!)
Switching up your routine frequently is a major factor, but there is more that could be going on if you’re at a standstill when it comes to your results.
You are probably thinking that I made up “overtraining.” How can one overtrain? First of all, isn’t the point of training to keep pushing yourself to be better and better until you achieve your best? Well, YES it is. But, rest and recovery are just as important as the actual training session. If you do not give your body the much-needed rest after a long series of intense workouts, then your body will not produce the lean muscle mass you want. It will actually do the opposite by burning off muscle. This is called muscle glycogen depletion. Trust me, you don’t want this to happen. Many times people overtrain themselves to the point of exhaustion or injury.
Here are some signs of over-training;
- Over-tired/lack of motivation
- Cranky pants/bad mood
- DOMS (delayed onset muscle soreness – Another blog for another time)
SORE & SWEATY
You do not need to sweat profusely or be sore for 4 days after a workout to justify it being an “effective workout”. SURPRISE!
Most of us gauge our workouts by how sweat-drenched we are after the fact – the wetter, the better. But is that really a good way to measure how hard you’re working and how many calories you’re burning?
Sure, it feels great to get your sweat on and a touch of soreness can be a great indicator that you have been active. Unfortunately though, neither soreness and sweaty-ness mean much when it comes to exactly how beneficial your workout was.
If your sweat level really meant something, then workouts that don’t leave you a hot sweaty mess, such as pilates or yoga, wouldn’t be so effective at keeping you fit and in shape. Seriously though, being in shape means you are improving your health, your endurance, and building core muscles, all of which you can do without breaking a sweat!
HOW’S YOUR NUTRITION?
Exercise and nutrition are both important aspects of your overall health and weight-loss journey. However, truth is, it is much easier to over-consume or eat excess energy than it is to burn it off.
When you start to workout more intensely and more often, you boost your appetite into overdrive! Basically, if you’re ravenously hungry after some really intense training, you may need to take a step back and evaluate how you’re really feeling. You may need to reduce your level of intensity in your workout. Try it, and see how you feel.
3 tips to ensure you are on the right track;
- Focus on what you should be eating… I don’t tell my clients what they can and can’t eat. I encourage them to focus on what they should be eating for their best health – Vegetables, fruits, whole grains, lean protein and healthy fats! (Yay for avocado!)
- Making smaller, gradual changes…
Trying to change everything all at once is never going to be sustainable and won’t stick in the long run. By making smaller, more realistic changes to your routine and mindset, you will be able to maintain your results for good.
Rather than going without your favourite food – chocolate, ice cream, wine… Focus on what you should be eating 80% of the time and enjoy your vice occasionally. A healthy balanced lifestyle can and should include chocolate 😉
ARE YOU CATCHING ENOUGH Zzzz’s?
I know, I know, we are mums but seriously, I can’t emphasise enough just how important sleep is for your health!! Plus, it might just be the reason you aren’t seeing the results you are after. Sleep is the time when your body repairs itself so you can function at your best as soon as you open your eyes. As we all know, we should be aiming for 7-8 hours of high-quality sleep each night.
There are so many benefits to an amazing nights sleep, here are just a few;
- Decreases the level in the stress hormone
- Stronger immune system
- Better decision making
- Increased emotional health
I could write more on getting sufficient sleep, but this would have to be a whole separate blog!
So do yourself a favour and start making blissful sleep a priority each night <3
At the end of the day, you need to remember that results are NOT impossible. Sometimes we need a little tweaking to our routines to make them work. To work Smarter, not necessarily harder. Fitness is different for everyone. What works for one may not work for another. It is up to you to find what does and doesn’t work for you and you just have to run with it. Make this journey your OWN journey. Fitness is a constant journey and there are always ways to learn, change and improve. The trick is to not let setbacks get in your way and discourage you.