Struggles

I often find myself struggling to hit my body goals, and that is because my goals are constantly changing with my body. By this I mean, overtime my body changes, whether its me gaining muscle or losing weight, my goal does to.

I am constantly struggling between believing I put on too much muscle, or losing too much weight, as well as not having enough muscle. I am constantly boosting up my cardio and limiting my weights and vise versa. Sometimes I think the cardio makes me lose too much weight and then I feel too thin and sometimes I feel too bulky. I am constantly changing my workouts and my diet.

This is a struggle I’m sure many people face, and most of the time it is all in my head. Part of me knows that and the other part of me thinks my body goes through huge changes in a week. It is important to keep in mind that change takes time. You are not going to gain weight from one bad meal or lose muscle from skipping a day, just as well as you are not going to lose weight or gain muscle just because you went to the gym once. Everything takes time.

Because of all these constant battles I have with myself I found a balance. I am now keeping my weights low and my reps high and continuing to do cardio daily. I feel petite yet toned and strong. Now agin, this is just my personal preference, not everyone has the same goals. Some may have the goal of gaining muscle, and that is fine! my suggestion for that is to eat right but bump down on cardio. The reason for that is because cardio can actually cause you to lose muscle. Also try not to burn yourself out with cardio before lifting, saving the cardio for after a workout will enable you to lift heavier weights. But this does not mean skip the warm up!

I hope this post helped, I just want people to know that the fear of fluctuating is in everyone! But for the most part, its all in your head. It is just good to be cautious of it.

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Cardio

cardioLosing weight is never easy! Just remember, when working out the key to avoiding plateu is switching up your workout every once in a while. Routine at the gym is your enemy. you always want to challenge your body. If you are trying to lose weight cardio before and after a workout is key.

Even with cardio you have to switch it up! Treadmill, sprint for a few minutes, walk, switch to incline, try to lightly jog on incline and repeat. I find that just running a few miles on the treadmill is less effective but i really do see results when i challenge myself with sprints and incline.

Running outside is harder than the treadmill , if you want to challenge yourself, take a morning jog. Warming up for a workout is essential, and what better way to warm up then with a little running!

when doing cardio your body continues to burn more calories then it would usually throughout the day. thats right, the entire day! some studies show that it is actually longer, and that your body continues to burn calories for 32 hours after cardio. If you run daily than your body is almost always burning more calories.

If you want to lose weight while getting your muscle mass up then keep the cardio before  a workout at a minimum. On leg days I try to run for only 5 minutes as a warm up because then i can squat with heavier weights and if i feel like i need to burn off some fat then ill do more cardio after. Nothing to intense because although cardio helps you lose fat, it can make you lose some muscle as well.

I often dedicate at least 1 or 2 days to complete cardio at the gym and on those days i get some ab workouts in as well. I find that those 2 days actually do a lot for my body, especially if i switch up the cardio. I am usually switching back and fourth between cardio machines, and as silly as that sounds I really break a sweat and see results. It also keeps me going, when i get tired of one machine ill switch to the next, it challenges your body and burns more calories. Get that intense cardio in!

Habits

bad

Bad habits are easy to pick up, and hard to break. We all have our guilty pleasure, and for most of us, its food. Now let me start off by saying it is nearly impossible to eat completely clean right after eating junk and completely sticking with it. And even if you do succeed (god bless you if you do, you are stronger than I am) It won’t become a lifestyle, more of a forced thing.

The key to eating healthy is to not deprive yourself. Take it step by step. If you are a soda drinker, let that be the first thing you cut out. They say it takes 21 days for something to become a habit, so just get through those 21 days.

Slowly stop snacking on chips, pick up some cheese and crackers. Do not reward yourself with pizza and donuts after a workout because than you’re just missing the point. Don’t completely cut out carbs, or sugar, just lessen it one step at a time. Once you see your body changing and feel better you’re gonna want to go further, and you’ll actually enjoy it, it won’t be forced. But do not feel bad about having a slice of pizza, just do not have it everyday.

I found that once i cute out 1 junk food at a time I eventually just did not want it, before i knew it my body, mind, and energy was completely different. Now if i eat close to the way i used to my body responds differently, I get sick and nauseous, which is a good thing! It makes me crave it less.

Now I know most of us are working, in school, or whatever the case is, making food is time consuming! Forget all those fitness accounts telling you you have to meal prep, and count your macros and calories, that is torturous! This is not to achieve perfection, but to better yourself.

I have a simple solution that takes up less time. By the healthier choice! You stop by wawa or dunking for a morning coffee and need breakfast? Reach for a egg and cheese not a muffin or a donut. Dunkin even has one of those low calorie spinach wraps, and they are delicious!

Craving something salty? Pick up some salted almonds and snack on them. There is no need to deprive yourself of food or count every single calorie you intake, just make sure you are making the healthiest choice you can make in whatever situation you are in. There have been times where I had a lunch break but the only place close by was a wends….it happens! And what do you do? you pick the healthier option. Get a chicken sandwich, skip the fries! sure it is still fast food, but it is better than the double stack fries and soda you were going to get. Do not stress yourself over little mistakes, just improve day by day!