Healthy Living
Friday, November 27, 2009
User Post: 6 Reasons you aren't losing weight from exercise
user
We have a close family friend who has struggled with her weight
for a good portion of her life. Brenda has "tried"
a lot of things to slim down, but for some reason, never really has
been successful. This last go-round of attempts included an
exercise program. Brenda claimed that she went to the gym 3
times a week for about an hour and a half each visit and that she
incorporated weights and cardio. She hates exercising and
yet, she has maintained this regimen for the better part of a
year. Unfortunately, much like her other attempts at losing
weight, this too has not been successful.
After asking Brenda a couple of questions to gauge what she was
doing while she was at the gym, it became clear to me that Brenda
was in a state of delusion...delusion about what she wasn't
doing. Stories like these kill me. Why? Because
people like Brenda think that the act of physically going
to the gym means that there will be results. The truth
is, it really isn't that simple. Just like the 'Lose
Weight in 5 Minutes a Day' or 'Burn Fat While You
Sleep' schemes...if it sounds too good to be true, it is.
It takes more than five minutes a day of exercise to really see
results, it takes more than sleeping to burn fat and it takes more
than just 'showing up at the gym' to see the physical
benefits of an exercise program.
Delusional mindsets are the biggest saboteurs of fitness
programs. Being realistic and cognizant, however, can be a
fitness program's best friends. So what falls into the
realm of delusion? Here are five typical symptoms of workouts
that will not be effective:
- Passive Participation: Showing up to the gym
is a great starting point, but what you do when you get there is
what will actually dictate how effective your workout is. If
you take a class, don't stand in the back of the room
half-_ssing your way through the routines. Get up front and
really try. And if you are working out alone, hold yourself
accountable. Focus and put your full attention and energy
into making the workout productive.
- Catatonic Cardio: I see it all the time:
people moving on cardio equipment at an extremely low intensity or at a snail's pace.
The point of cardio is to work your heart at an intensity of
65% - 85% of your maximum heart
rate. In other words...it should be
challenging. If you are doing aerobic training and you
are 1) not breaking a sweat or 2) capable of holding a full
conversation easily, you need to amp up your workout.
- Fast and Furious Fitness: We all have days
when we can't fit in a full workout, but if you don't put
in enough time regularly, you are counteracting anything you ARE
putting in. You should aim to get in 30 - 60 minutes of
moderate intensity exercise in each time you workout.
- Fair Weather Fan: If you don't exercise
regularly enough, you aren't going to see results. Plain
and simple. If you go one to two times a week, your body
isn't getting the exercise it needs to get stronger and
healthier. The reality is, you should aim to get in at LEAST
3 days of cardio and at LEAST 2 - 3 days of strength training each
week.
- Wimpy Wimpy Weights: Strength training's purpose is to
strengthen your muscles. If you don't challenge them, you
won't be strengthening them. If you are lifting weights
and you can do more than 15 repetitions of an exercise without any
difficulty, you need to increase the weight to get any benefits out
of the exercise.
- Nutrition Negligence: Finally, no matter what
exercise program you are on...no matter how hard you work out...if
you don't eat right, and you neglect a healthy diet, you are
completely negating all of the hard work you are doing when you do
exercise. Be sure to eat a healthy diet that is rich with
nutrients, vitamins and minerals.
Do you know anyone who is delusional about their exercise
program? Have you ever had any of these
'symptoms'?
Related Topics:
Related: whole living, wellness, weight loss, nutrition, motivation, mental health, healthy living, fitness, exercise, diet, balanced living
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Posted by KatherineM Sat Apr 18, 2009 6:42am PDT
I agree with the information about working out. There is another component to consider - diet! Nasty word! However, I decided a couple of months ago to stop dieting - yes, stop! What did I do to replace this? I chose one aspect of food that I thought I was getting too much of and immediately deleted the component from my diet - in my case, sugar. In the past two months I have gone from size 20 pants to size 12. Can't beat that!! Will stay with this as it provides a healthy way of eating that is also enjoyable - no one needs sugar added to their food.
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Posted by Habanero♥™ Sat Apr 18, 2009 11:32am PDT
Filobur: Very smart. If most people struggling with their weight were aware of the amount of sugar they ate, they would be shocked.
I also try to avoid sugar as much as possible unless it is from lemons, limes and oranges. It works for me!!!!
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Posted by Mrs. Carol B Wed May 13, 2009 10:55am PDT
Alcohol consumption is a big reason people keep weight on. I don't eat sweets, drink black coffee, eat protein, keep carbs to a minimum and can't lose a pound. I walk on my treadmill 4 days per week and work an overnight shift in a medical facility 3 nights so I am on my feet 8 out of the 12 hrs. I can't lose a pound. I drink a Scotch or two on my nights off. I know what the culprit is but I like Scotch. It doesn't even give me a buzz so that's not why I drink it. It's like lemonade to me but I can't drink lemonade because of my sensitive tongue. I don't drink sodas because of carbonation which I have to defizz or I bloat up like a hot air balloon. So, I drink very weak Scotch with lots of ice and water and if I don't drink for a month or so which I take holidays several times per year I will lose 1-3 pounds. I either have to become content at a size 12 (145 lbs. 5'2") or give up my Scotch. Hmmmmmm! hard decision. Guess I'll make it tomorrow........
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Posted by Missy Wed May 13, 2009 12:53pm PDT
Ha Carol B, that's my problem too. I enjoy red wine too much and would rather drink my calories some nights than eat. I, too, am happy at a size 12.
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Posted by Brett Blumenthal - Sheer Balance Wed May 13, 2009 1:16pm PDT
Carol B...you are dead on. And as we get older, it gets worse. I'm actually in the midst of trying to prepare for an event in a few weeks (friend's wedding)...and I'm not drinking any alcohol until that night. Just so I can look a little lighter...and me too...I don't drink it because I need it...it is because I reallly enjoy a good glass of wine or a vodka cranberry...I hear you.
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Posted by Katie B Wed May 13, 2009 1:40pm PDT
Hm... I know that if I delete Dr. Pepper from my diet I will be much better off... but I love that brown stuff.. I have done better though by only drinking 1-12 oz can a day instead of multiple... it was so bad that it was my water... and I want to exercise and no matter how much I tell myself that I am going to work out for an hour today, it never happens.. something derails that (ie, the house is a mess, hubby is home earlier than usual or whatever other reason I find to derail my schedule) I need will power....
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Posted by Julia Wed May 13, 2009 1:41pm PDT
ugh i hear you guys on the alcohol thing.. im turning 21 in 3 weeks and am kinda dreading about my calorie intake. Any of you guys know of some great cocktails that I can have without going overboard on my sugar and calorie intake? any tips would be great. Im a sucker for champagne =/
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Posted by susiehomemaker Wed May 13, 2009 5:56pm PDT
Adding a few glasses of water every day and an apple will work wonders. Even if you don't change anything else, the water will keep your body clean, and the apple will bump up your metabolism with fiber and give your sweet tooth a kick so you don't crave snacks. I've done this and have lost about 6 pounds a month now for 3-4 months. Hit a goal without even trying, and I could've sweated over it for weeks with worse results.
I do walk at least a mile a day. Outdoors, rain, snow, sleet, or sun. That was nothing new, though.
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Posted by Brett Blumenthal - Sheer Balance Wed May 13, 2009 6:04pm PDT
jbent3....champagne and wine are probably your best bet....hard alcohol has a lot more calories, not to mention the mixers you add to them. If you can tolerate beer...light beer is probably ok too.
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