The Final Piece of the Puzzle (Part 3)

 

         We have discussed why it is important to be fit and the three key elements of getting fit or maintaining your fitness. Let’s talk about something that sooner or later most of us will face as we strive to reach our full potential ….plateau.

From a fitness perspective, it appears that you are just not making any progress no matter how hard you try. A fitness plateau can happen to beginners or even to those who are regulars and consistent in exercising. If you have not experienced a plateau yet, don’t worry you will. Sorry to rain on your parade but it is common and natural for all of us to experience some sort of plateau. It is a way for our body to tell us it is time for a change. 

What causes a plateau? There are many reasons you may experience a plateau. I definitely can’t cover all of them but let’s touch on some common reasons. Why would someone experience a plateau when just starting off or not long into trying to get fit? I would argue that, based on my first two series of my blog, the person was not ready. Reaching your full potential starts with the mind and giving your body the proper fuel before you can physically challenge your body. Perhaps it is not a plateau at all? Remember my last post talked about being realistic and consistent. One approach does not fit all and some people’s bodies take longer to react to change than others.  Another reason for a beginner’s plateau is the simple fact that in the very beginning there is more of an opportunity for the body to make change than later. In other words, for someone who has never properly ate and/or exercised, the results of progress would be sooner once they started then perhaps several weeks later as they get in a routine.

Even though a physical plateau may happen in the beginning, it is more common to happen to someone that has been exercising…I mean “getting fit” for a longer period of time. A common reason for this is because an individual has been doing the same routine for too long of a period of time. What that period of time is depends on the individual. Routines are obviously necessary, however after a certain timeframe the body no longer gets challenged and adapts to the program providing minimal results. This is very common for those who have made fitness part of their lifestyle.  Sometimes taking a break is what your body may need.  Perhaps you may not be giving your body the proper rest to recoup and recover from the consistent shock it has been receiving? A few days off can do wonders for the body for a consistent fitness person.

Now that we discussed what fitness plateau is and some common reasons behind it, next post we will discuss some ideas of addressing it.

The Final Piece of the Puzzle (Part 2)



    

          Last post I laid the ground work for this series "The Final Piece of the Puzzle"; now I would like to start digging a little deeper. I mentioned that the word "exercising" is a turn off for many people. They hear that word and think running, treadmill, weights, and traditional methods that have been used for many years.  I am not knocking the traditional methods by no means ( I do a lot of them), but there are many ways that can assist in helping you keep fit or get in fit that perhaps you never thought of.  From my viewpoint there are three things to consider when fulfilling that final piece of the puzzle:

• Enjoy It!
• Be Consistent!
• Be Realistic!

           First let's talk "enjoy it".  Are you really going to be committed to do something that you do not enjoy? Your mindset needs to change from it being a chore to something you enjoy and look forward to. The easiest way to change the mindset is to find something that you enjoy doing that would help increase your metabolism. There are so many options and opportunities out there that I believe there is something for everyone. It does not have to be formal or even organized. No ...sitting on the couch watching television does not work! No....twelve ounce curls do not work either! Remember, the key is that it needs to be an activity that would increase your heart rate which increases your metabolism.           

          Next on the block "be consistent".  Whether you are in shape or out of shape, odds are you did not get that way overnight. Please do not expect to see change overnight either.  Just like the term "dieting" is fading away and being replaced with the term "lifestyle change", getting fit should also be a lifestyle change. In fact my entire blog is really geared to a lifestyle change.  That is why it is important for you to enjoy the journey on getting fit (or staying fit). One of the most common downfalls I see are people who start off ambitious but end up quitting because they do not see immediate results. Worse yet, people may see some immediate results but then plateau. They get discouraged and quit. I will most likely address this plateau issue at a later time. For now, just remember be consistent no matter what!

     Lastly "be realistic"! Your expectations and your goals need to be achievable. Don't set that bar too high or for sure you will want to quit. Build your confidence first by setting small goals that you know you will achieve. As your confidence grows, perhaps challenge yourself a little more. Not only be realistic in your goal setting, but be realistic with your schedule. Whatever activity you choose, you do not have to do it for two hours straight. In today's era, we are a society always on the go and seldom have much time to ourselves. That is a problem in itself and a topic for another day. More important than the length of time you spend, is how consistent you are.  Just for an example, 30 minutes four to five times a week is better than 90 minutes twice a week. We all have different schedules, so only you can decide how to be realistic with your schedule.

           So there you have it, enjoy it, be consistent, and be realistic. If you can accomplish all three, then you are on your way to reaching your full potential. See ya next post!

Junk In Junk Out (Part Two)

            Last post we introduced importance #2 of reaching your full potential; what we put in our body. Let’s continue this topic by looking at some characteristics of unhealthy and healthy consumptions. First let’s take a look at the unhealthy side.

            For you calorie counting people out there (yes I am one too), just because you fell under your daily calorie goal does not necessarily mean it was successful. Let me explain. I use an application on my phone to record what I eat to help keep me accountable of my food and drink intake. I highly encourage some sort of accountability program (whether electronically or the paper method) because it really makes you aware of what and how much you put in your body. It is a good idea even for those of you that do not need to lose weight and want to focus on a healthier lifestyle. It is a great accomplishment staying under the calorie goal for the day; but what if half of what I ate was a donut, fast food, ice cream, and the majority of the fluids I drank were soda pops?  Then as I mentioned in my last post; there is a good chance I may feel sluggish. Although my energy level may spike momentarily; rest assured it will not last long.

 

                     

            But I stayed under my calorie goal for the day! I did do that but most of what I put in my body was simple carbohydrates (simple sugars). In my last post I mentioned that your body breaks down what you put in it and converts it to energy. Simple carbohydrates are easily broken down and quickly absorbed by your body but that energy does not last long. That is why when you eat a high sugary food or drink a large quantity of a sugary drink, you may feel peppy right away and then not long after you want to take a nap. In addition to the high sugar intake; where was the nutrition? Any protein? Any vitamins? Any minerals? These are essential for your body.  Some simple carbs do have additional nutrients in them but others do not. Check out the chart below that I got off the okloseweight.co.uk website:

                                              

                You can see our bodies do need simple carbs but the sources of the simple carbs are important.  Let’s be realistic here! Unless you are from another planet (even then I have my doubts) you will at times crave those sugary foods of little or no value.  At times you will break down and have them (I did today).  The key is not to give in every time you have those cravings; and eat more of the foods that have nutrients in them. Again, recording what you eat will aid in helping you keep track. So what do you think? Any comments? We are all here to learn from one another! Next post … COMPLEX CARBOHYDRATES…STAY TUNED!