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.
I often hear people say “I want to go to the gym but I feel stupid” or “i want to go but I have no idea what I’m doing” “I don’t like people watching me workout. Let me start off by saying this, growth and progress begin when you get out of your comfort zone!
yes workouts sometimes feel silly or you don’t want to sweat in front of people, whatever the case is…it is all in your head! People are all in the gym doing the same thing, there is nothing i respect or admire more about someone in the gym other than seeing hard work. I like to see people sweat and gasp for air, I give credit to those who lift heavy and let out those uncomfortable faces or sometimes even grunts. It just shows that you’re working hard for your body, and care about yourself and there will never be anything wrong with that. You have to start somewhere and that somewhere starts with being uncomfortable!
If your workouts are a breeze and you look perfectly comfortable and content, you are not working hard enough! break a sweat, take heavy weights that are going to make you sore.
Waking up with my legs, back or whatever body part i worked out sore is such a rewarding feeling. Yes, it is painful and sometimes those leg days really get you limping but when pain occurs thats when progress occurs. I for one hate waking up after a day of lifting and not being sore, I feel like my body is just being maintained but not changing. That is not always the case, but just know it is a good kind of pain.
Get in the gym, even if it is for 30 minutes and sweat as much as possible. Never be embarrassed, nobody is watching you as much as you think they are. Focus on yourself and what you are doing, do not worry about your surroundings!
Losing 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!