GET OUT OF YOUR OWN WAY!

The entire point of exercising is to make progress toward YOUR goal.  So if you’re not getting a bigger, stronger, or leaner physique (or the phone number from the girl on the treadmill), chances are you’re just spinning your wheels- or worse regressing.  Fortunately getting back on the track to results is simple.  However, as they say the first step to recovery is admitting you have a problem.  It’s likely one or more of these classic mistakes, that with coarse correction TODAY will have you progressing back toward the healthy body you’ve been training for.

WITHOUT A PLAN YOU’RE JUST GOING THROUGH THE MOTIONS.

Here are the top 3 of 10 (Part 1 of 3 in the series):

1. YOU HAVE NO GOAL

It’s not a real goal unless you have a deadline.  Too many people end up on a Stair Master of frustration because their program and “diet” don’t align with what they want to achieve.  Saying you want to “get in shape” is fine for getting you in the gym your first week, but you need to refine your plan.  Set a target to aim for, like losing 10 lbs or adding an inch to your arms.  Then give yourself a reasonable time frame in which to achieve it.  To be more specific position yourself for S.M.A.R.T. goal success- these details are found at feelfitastic.com or in my Fitastic lifestyle journal.

2. YOU’RE NOT TRAINING HARD ENOUGH

A muscle that’s stressed in small doses adapts by growing bigger, stronger, and faster.  Unless you follow a systematic training plan that includes progression and overload, you’re just going through the range of motions.  Progression and advancement is a critical component to putting intensity into your workout.  For example, it you curled 40 lb. dumbbells for 10 repetitions last week, take on 11 or 12 this time, or tackle on the 45 lbers for a few less reps.  Give yourself permission to experiment with different techniques to increase intensity.

3. YOU’RE NOT EATING ENOUGH

Tracking your food intake is important.  Even more important is eating ENOUGH to meet the needs of physical development- it’s amazing to me how afraid people are to eat when focusing on their health and weight goals.  Measure it up: A palm-size portion of lean meat is about 25 grams of protein, a fist’s worth of starchy foods is around 40 grams of carbohydrate, and your thumb equals approximately 15-20 grams of fat.  The easiest way to bump up your calories is to add these easily measurable strategies of food into your current meal plan to meet the nutrition recommendations allowing your body to recover and grow.  Don’t be apprehensive to EAT, EAT, EAT!

Stay tuned for more top recommendations to GET OUT OF YOUR OWN WAY and get results once and for all.

In good health,

Steve @ Fitastic