Question:Is it better to eat before or after I WORK OUT?
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
Showing posts with label excuses. Show all posts
Showing posts with label excuses. Show all posts
Monday, September 22, 2008
The Thought Of Going To The Gym Scares Me
THE THOUGHT OF GOING TO THE GYM SCARES ME
This is something that I have never understood and is really just another excuse. For some the gym has become nothing more than a social outlet and many spend more time trying to show off and meet people. However, for those that are serious about working out it is an excellent place to go for exercise. The gym offers all of the equipment and environment necessary for a good WORK OUT. You have absolutely nothing to be afraid of Donna Richardson does a excellent job of providing insight on exercise, body image, and diet. Check it out here Lets Get Real
For me personally, if I am spending money on something I have to get something out of it. If you go to the gym I recommend going at different times to determine when you are most comfortable. Many of the gyms are 24 hours 7 days a week. You can go at times when there is no one but the employees and you and maybe a few other people. Some gyms also offer women only facilities.
You can also utilize a trainer to at least show you the basics such as form and how to use the equipment so that you remain safe. Remember no one can exercise for you. No matter how much someone wants to they cannot do the work for you. They can demonstrate, motivate, and inspire you but they cannot do for you.
If you are distracted by others, I recommend taking some type of music that you can get lost in. It will help you find a rhythm so that you become distracted to the point that you forget that you are exercising. I do not recommend reading because you do not want to lose complete focus. You will stop exercising to re read or find your spot.
Are you scared of the gym? Why? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
If you have been to the gym, how did you feel? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Do you feel there is a benefit to the gym or do you feel that you can get a sufficient WORK OUT without going to the gym? Explain _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Depending on your above answer, what will you do at the gym or out of the gym? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
This is something that I have never understood and is really just another excuse. For some the gym has become nothing more than a social outlet and many spend more time trying to show off and meet people. However, for those that are serious about working out it is an excellent place to go for exercise. The gym offers all of the equipment and environment necessary for a good WORK OUT. You have absolutely nothing to be afraid of Donna Richardson does a excellent job of providing insight on exercise, body image, and diet. Check it out here Lets Get Real
For me personally, if I am spending money on something I have to get something out of it. If you go to the gym I recommend going at different times to determine when you are most comfortable. Many of the gyms are 24 hours 7 days a week. You can go at times when there is no one but the employees and you and maybe a few other people. Some gyms also offer women only facilities.
You can also utilize a trainer to at least show you the basics such as form and how to use the equipment so that you remain safe. Remember no one can exercise for you. No matter how much someone wants to they cannot do the work for you. They can demonstrate, motivate, and inspire you but they cannot do for you.
If you are distracted by others, I recommend taking some type of music that you can get lost in. It will help you find a rhythm so that you become distracted to the point that you forget that you are exercising. I do not recommend reading because you do not want to lose complete focus. You will stop exercising to re read or find your spot.
Are you scared of the gym? Why? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
If you have been to the gym, how did you feel? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Do you feel there is a benefit to the gym or do you feel that you can get a sufficient WORK OUT without going to the gym? Explain _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Depending on your above answer, what will you do at the gym or out of the gym? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Excuse Busters for Not Exercising
Excuse 1: I don' have time. This is the excuse that is the most inexcusable and the one that makes me the most upset. Make exercise part of your routine. It’s that simple. Just like you get up to go to work at the same time, you can exercise at the same time. If you want to feel and see the results you will make time.
Excuse 2: I have children. This is easy. Exercise with your children. If you go to the gym most gyms have day-care that you can pay per visit or have added into your membership dues. Please see the section, CHILDREN AND EXERCISE
Excuse 3: I am too embarrassed to go to the gym. Trust me, no one is really paying that much attention to you! If you are at the gym, get some head phones with some music and WORK OUT. I write more about this in, THE THOUGHT OF GOING TO THE GYM SCARES ME
Excuse 4: I don't see any results, I guess I'm just meant to be fat. You can also read HELP IT'S NOT WORKING You didn't put your weight on overnight, so don't expect it to come off overnight. It is a process that takes time. You may never look like the models you see on television and print media. News flash! They don't either, it's called airbrushing and cropping. I write more about this in, THE TRUTH ABOUT LIES .
Excuse 5: I don't mind being overweight. You should mind! You are meant to be healthy which means getting some sort of cardiovascular exercise and maintaining a healthy weight. Don’t make your organs work harder than necessary. Read the Section BODY MASS INDEX (BMI) VS. WEIGHT .
Excuse 6: I can't afford to go to the gym. The gym is great, but who says that you have to go to the gym. Your family room or outdoors can be just fine and it is free. Read the Section I CAN"T DO THE GYM .
Excuse 7: I don't have any one to support me. Although the support of friends and family can be great it is not imperative. Exercise is something that no one can do for you. It is something that you have to do for yourself. Please read the sections HOW DO I GET STARTED and WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?
Excuse 8: I don't know how to exercise. Exercise can be as simple as walking around the block. You can turn on the television and see a program of people exercising. Didn't you learn how to ride a bike when you were about 5 years old? It hasn't changed! If you have children, I don’t know one between 5 and 12 that doesn’t love a good game of tag. If you want to learn about exercising, you will. See the sections, WORK OUT RULES and “FORM RULES AND GYM ETIQUETE .” Excuse 9: I'm confused about what to do and what to believe. This is common sense. If it sounds too good to be true, it probably is. Your body will guide you on what to do. This also has to do with the section, “THE TRUTH ABOUT LIES.” Listen to your body and what it tells you. Write down your 3 biggest excuses that you have for not exercising and then write down what you can do today to overcome them.
Excuse 2: I have children. This is easy. Exercise with your children. If you go to the gym most gyms have day-care that you can pay per visit or have added into your membership dues. Please see the section, CHILDREN AND EXERCISE
Excuse 3: I am too embarrassed to go to the gym. Trust me, no one is really paying that much attention to you! If you are at the gym, get some head phones with some music and WORK OUT. I write more about this in, THE THOUGHT OF GOING TO THE GYM SCARES ME
Excuse 4: I don't see any results, I guess I'm just meant to be fat. You can also read HELP IT'S NOT WORKING You didn't put your weight on overnight, so don't expect it to come off overnight. It is a process that takes time. You may never look like the models you see on television and print media. News flash! They don't either, it's called airbrushing and cropping. I write more about this in, THE TRUTH ABOUT LIES .
Excuse 5: I don't mind being overweight. You should mind! You are meant to be healthy which means getting some sort of cardiovascular exercise and maintaining a healthy weight. Don’t make your organs work harder than necessary. Read the Section BODY MASS INDEX (BMI) VS. WEIGHT .
Excuse 6: I can't afford to go to the gym. The gym is great, but who says that you have to go to the gym. Your family room or outdoors can be just fine and it is free. Read the Section I CAN"T DO THE GYM .
Excuse 7: I don't have any one to support me. Although the support of friends and family can be great it is not imperative. Exercise is something that no one can do for you. It is something that you have to do for yourself. Please read the sections HOW DO I GET STARTED and WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?
Excuse 8: I don't know how to exercise. Exercise can be as simple as walking around the block. You can turn on the television and see a program of people exercising. Didn't you learn how to ride a bike when you were about 5 years old? It hasn't changed! If you have children, I don’t know one between 5 and 12 that doesn’t love a good game of tag. If you want to learn about exercising, you will. See the sections, WORK OUT RULES and “FORM RULES AND GYM ETIQUETE .” Excuse 9: I'm confused about what to do and what to believe. This is common sense. If it sounds too good to be true, it probably is. Your body will guide you on what to do. This also has to do with the section, “THE TRUTH ABOUT LIES.” Listen to your body and what it tells you. Write down your 3 biggest excuses that you have for not exercising and then write down what you can do today to overcome them.
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