We have all been there!! Dragging our feet to the gym and trying to get in a decent workout for an hour or so, but somehow always falling short.
The most common excuses are a hard day at work or not getting enough sleep. Every now and then those excuses are true and we do need a day off, but there are times when we use the excuse and truthfully it’s just us being lazy. That’s when things start going downhill. We miss a day, then a week and then we rarely workout.
When we get back to it, the uphill battle starts in order to get back to where we were. By spicing up your workouts you can push those excuses away and avoid losing your hard-won progress.
Imagine that you are coming home from work. You promised yourself that you would hit the gym on the way home, but you’re feeling run down and tired. One common mistake is when individuals slam back energy drinks.
While that much sugar will give you a momentary surge of energy, it’s a substance that will never be any good for you. Your energy will simply die after a short time. There are plenty of foods that you can snack on to give you a more sustainable boost.
One of my favorite energy snacks is nuts, mostly pistachios. Nuts are a healthy source of energy, filled with nutrients and fats to get you through your slump. The fat is monounsaturated, which is the good kind of fat, though moderation is always a good idea. Do some research and find out what works for you. There are a variety of energy food options available in addition to nuts; bananas, apples, and yogurt are all good choices.
If you feel like you’re dragging throughout the day, it may not be a good idea to workout. It is okay to take a day off and catch up on rest. Your body will probably thank you later. But you do want to get back to it the following day, even if it’s only for 15 or 30 minutes. By giving yourself a day to recuperate you may avoid going overboard by working out too hard, or even not making the trip worth it by quitting after a few minutes. Just remember not to get into a habit of skipping days.
Variation is also a good idea when it comes to your workout. We spice up everything in our lives, so why not our workouts? That is why I love CF!
The key is varying your workouts to constantly work other muscles that can get missed out by standard exercises. This also gives the different muscles a chance to heal between workouts.
Heavy or Light
Another question a lot of people have is whether they should go light or heavy for the day. The answer is easy. How do you feel right at that moment? I have had days where I would plan to lift only light, but once I got to the gym I went heavy. Afterwards, it felt like just what I needed. Do you have aching or trembling muscles? Opt for light weights, or perhaps a brisk jog. If you listen to your body you can never go wrong.
Slow or Fast
How fast should you workout? Again, listen to your body. Watch your heart rate to make sure it never falls under your targeted pace. Heart rate is one of the biggest keys to a great workout. The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.
We all use the excuse of having no time in the day to workout. BS!! Unless you are working a 14-hour day and only have enough time to come home and eat before going to sleep, you have time to workout.
Instead of coming home and watching TV, take that time to do a short workout. Even if it is only thirty minutes it will help. Sometimes we all get busy with chores (I have my fair share), however, there is a solution: do a little each day and spread it out. I am sure you can find three total hours sometime during the week to workout. Quit making excuses and get out there.
Break through the slump if you are in one!! Summertime is around the corner;) NO EXCUSES.