Like most people, myself included, you probably want to quit when you do not get results from exercise. I have heard women say, “I go to the gym every day” or “I have been trying really hard and nothing is working.” If you have felt this way, it could be because you are not following a program that is right for you. Everyone has different goals, schedules, and fitness levels; and cannot follow the same plan. To avoid frustration before you get started, develop an exercise program that gets results. It will help you stay focused and able to stick with it longer.
Take a few minutes when writing out your workout schedule and determine the following:
- Type: What do you want to achieve? Is it weight loss, strength, or flexibility? It is important to choose the right type of exercise (walking, jogging, yoga, strength training, etc.) to meet YOUR goals. Don’t forget the type should also be something that you enjoy.
- Intensity: This refers to how hard you are working. Are you working at your target heart rate, burning enough calories during your cardio exercise or lifting the right amount of weight to see changes in your muscle tone?
- Duration: Once you determine your intensity, next set the appropriate length of time for your workout such as 20, 30, or 45 minutes. .
- Frequency: Decide how many days a week you can commit to. If you are just starting, don’t set yourself up for failure by trying to do 5-7 days a week. Start with 1-2, gradually working your way up to 3-5.
I have seen so many women become frustrated when they do not see any benefits from their work. If you have felt that way, it could be that you are not following the right program. A few small changes in your type, intensity, duration, and frequency may be all you need to see results.
If you are not getting the results you want or unsure of how to get started, it may be helpful to consult with a professional. I would love to help you. Learn more at http://www.yourfitnessdesigner.com/Services.html and email me to set up a time for a consultation. Avoid feeling like you are roaming around aimlessly wondering what you should be doing. Start with the exercise plan that will get results in your program.
In Good Health,
Crystal
About Crystal Breaux
As usual, great ideas and direction. I usually set myself up for failure by trying to overdo it. I am being realistic this time and planning for my “bad” days. As for results, I usually don’t get any for the reason I am exercising but I do feel better in the long run. Have I told you, I hate exercise? LOL
Thanks Crystal for another great post.
Jackie. You do make me smile. Ok here is an assignment for you since you hate exercise. When you get done exercising, I want you to journal down a few thoughts about how you feel. For example less stressed, healthy, relaxed, energized, or whatever you felt. Then the next time you don’t feel like exercising pull it out and remind yourself of all it the benefits you received the last time. Try it out and let me know 🙂
Great information and encouragement! Thanks, Crystal!
crystal, this has been my favorite of your tips so far! thank you! it makes reaching my goal seem so REACH-able! 😉
Coleen, So glad it helped, yes, keep your goals reachable. You can do it.
i can! <3
I, like many other women, have started out exercising with these huge goals, and I jump into it and go FULL FORCE, only to find myself so disappointed that I have worked so terribly hard to get a 1 lb loss, or nothing at all, and I give up. This time, I scheduled myself for walking 10 min a day; then 20 min a day, and now I am up to 40 min a day. I’m not looking at the scales this time. I’m looking at how I feel. I know the weight will come off, but I am not letting it control me anymore. 🙂