8 Week Series - Questions and Answers Week - 4

As a Personal Health and Fitness Coach part of my commitment to clients is consulting with them. This includes answering their many fitness and health related questions. Needless to say, I get asked a lot of questions. And, there are several questions that seem to be on almost everyone’s minds. So for the next 8 weeks, I'm going to give the answers to the Top 8 inquiries that I've received. I'm going to address 1 question each week. If you have questions, please feel free to comment on my Post. I'd love to hear from you and address your questions.

Question #4: I have hit a plateau and can’t seem to get the scale to budge (or can’t get any stronger). Can you help me?

Answer: The key to breaking through a plateau is change. One of the best techniques for overcoming a plateau is Interval training. This is a type of training that includes bursts of high intensity periods followed by lower intensity recovery times. You’ll also want to change your workout routine at least every 6-8 weeks.

My Top 8 Workout Questions and Answers

As a Personal Health and Fitness Coach part of my commitment to clients is consulting with them. This includes answering their many fitness and health related questions. Needless to say, I get asked a lot of questions. And, there are several questions that seem to be on almost everyone’s minds. So for the next 8 weeks, I'm going to give the answers to the Top 8 inquiries that I've received. I'm going to address 1 question each week. If you have questions, please feel free to comment on my Post. I'd love to hear from you and address your questions.

Question: I really want to workout and get in-shape, but I just don’t have the time. What should I do?

Answer: You are not alone. One of the top reasons people give for not working out is lack of time. The first step is to realize that it’s not that you don’t have the time, but that you are not making it a priority in your schedule. What people don't realize is that it doesn't take a huge time commitment to reap the many rewards of regular exercise. Many people think that if they can't workout several hours a week, then they might as well not workout at all. But, exercising even just a couple of days a week is far better than not exercising at all. The key is finding a truly effective and efficient workout plan.

Tricks To Avoid Workout Burnout

When it comes to getting and staying fit, consistency is a major component to success. Ensuring that you regularly eat nutritious meals and exercise week after week is mandatory. But, too much of a good thing can actually be harmful. Exercising too much can not only lead to injuries but also to burnout. Burnout is a genuine toxin that commonly plagues those new to exercise. This is one of the major reasons that so many people quit workout programs before they barely have gotten started.

As with most things in life, moderation in exercise is very important. A consistent and moderate exercise program varies by individual (and fitness level), but in general you should start slow and build from there. An effective workout plan will slowly increase both your exercise frequency and intensity each week in a safe manner.

Here are some quick tips to help you avoid workout burnout:

1. Don't overdo it in the beginning. Start with as little as just two 20 minute sessions per week and build slowly week after week.
2. Workout at home. You'll be able to save travel time and avoid the "can't get to the gym" excuse.
3. Watch for over training signals which include: loss of appetite, lack of progression, extreme fatigue and recurring injury.
4. Start slowly and try to manage your motivation so that it lingers rather than waning after a few short weeks.
5. Make at least minor changes to your workout routine every four weeksCompletely change your routine at least every 8-12 weeks.
6. Don't do the same exact workout every session. Try 2-3 different workouts per week.
   Strive to try something completely unique and different every few months.
7. Take a week off from exercise every 3-6 months.Alternate between 2-3 different cardio machines (or options) within a given workout. Try 5-10 minutes of each to stay interested.

Overcoming Exercise Excuses

You've told yourself dozens of times that tomorrow you are going to start exercising. Yet, tomorrow has come and gone, and you still haven't starting moving. So, what's holding you back? What excuse seems fitting today? It's time to face your excuses head-on so that you can overcome them and choose to live a healthier lifestyle. Here are two common excuses for skipping exercise along with ways to combat them.

I'm Too Fat (or out-of-shape): Unless your physician has forbidden exercise, then it's very unlikely that this excuse has any validity. If you are extremely out-of-shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes. That's okay. You can gradually add more time each week. If walking is not an option, then you could try some pool exercises. At the very least, you can start by getting active while sitting. There are many beneficial strength training exercises you can do while sitting.

I Don't Have Any Exercise Equipment: Nice try, but it doesn't require special equipment to get your heart pumping. Don't underestimate what you can do with things that are already in your house. For example, if you have a flight of stairs in your house then you've got an awesome way to get your heart rate up with through walking or running the stairs. Grab soup cans or milk jugs filled with sand to immolate dumbbells for strength training exercises. Try push-ups and tricep dips and you'll quickly realize how hard your body has to work when just using it's own weight.

When you find yourself making an excuse not to exercise, read through some of the above tips again. And, remind yourself of all the many benefits of working out: lower body fat, decreased risk of many diseases, reduced instances of depression, improved bone density, reduced risk of injuries and many more.

Mental And Emotional Health

Taking care of your body is a powerful first step towards mental and emotional health. The mind and the body are linked. When you improve your physical health, you’ll automatically experience greater mental and emotional well-being. For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood.

In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings. Don’t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, you’ll be better prepared to deal with challenges if and when they arise.