Have you ever achieved anything great with an inconsistent effort? Unless failure is considered a great achievement, you probably do not have. You must constantly exercise to get the results you want! It amazes me how many people will not even try to be consistent with their diet and exercise program and complain about not seeing results. Even the best programs are ineffective if not followed consistently.
Women are sometimes afraid at the idea of adding muscle due to their fear of becoming Relax “bulky.”; which it is a little harder to add that kind of muscle mass than you think.
In keeping small meals spaced – One of the most important things you can do with your overall health is to keep a nice even keel with respect to their level of blood sugar. When a bagel and coffee for breakfast is eaten and then nothing until lunch so you get a big spike blood sugar and then a fall soon after and just be dragging his way to lunch. If you eat constantly smaller but equally spaced meals every two hours during the day, then this problem will not have blood sugar.
Consistent meal sizes – If you make sure you eat 200-400 calories meals then this will go hand in hand with the previous point. You have even size meals mean that you are not bloated after a meal and then hungry after next. Of course there may be a problem with dinner being a little bigger and a dinner to be a little smaller, but overall this consistent food will make you feel much better and your weight loss will be more consistent.
Consistent exercise – Some people will do a lot of exercise in the weekend but get virtually no exercise during the week. This is really very dangerous. If your body is not exercising at least something on a daily basis then these great events on the weekends can be harmful to your muscles and also lead to more injuries due to the stress you are putting your muscles through. Much better to have a quick workout in the morning and evening and then still push on the weekend, after taking four or five days off in a stretch and not getting any exercise until Saturday. Not just any exercise program will do for weight loss. Only burning calories is not good enough. The program must be planned to extract specific hormonal responses leading to weight loss. The key is not hours and hours of cardio. You should exercise at an intensity that increases heart rate and keeps it there for at least twenty minutes at a time and go from there.
According rest – This is important for your well-being and healing of muscles after exercise. Stretch every day, sleep well most nights and if you need a hot tub, a heating pad or a massage can do wonders to get rid of those little aches and pains that can not be disappearing quickly and holding back a little go all out when you want.
Remember that consistency is the key. Focus on changing your lifestyle. Do not focus on “dieting”. When it is focusing on diet, looking at all this weight loss as temporary. Diets only work to get those pounds off, but what you do after the diet is done? “A healthy lifestyle is a marathon, not a sprint along the way.”
Learning how to build consistency
There are lots of ways you can gradually build momentum. Here are some examples:
Start with something that is quite easy to handle and build from there. Set a goal of a workout of 10 minutes per week. Then increase to two sessions of 10 minutes. Gradually add minutes to each workout (and eventually add one or more training sessions a week) until you are exercising, as long and as often as it should in order to achieve their goals. Simply set aside some time to exercise every day, no matter how small, and sticking to it is enough to start building the habit.
Find a partner accountability : someone who knows about your plan and is willing to give you a boost when you feel like slacking off.
join a team or make a fitness friend . It is always harder to let someone else down what is left off the hook.
Employ an excuse buster . Find a friend, a member of the family whose judgment and opinion you respect. Whenever you find yourself thinking about skipping a workout or blow your meal plan, note the reason for your choice. Share this reason your excuse buster and get their honest opinion about whether his election is reasonable or just an excuse. You’ll probably find that this makes it much more difficult for you to believe your own rationalizations.