Why do so many fitness programs fail? Every year millions of people make a decision to improve their health and fitness and begin a fitness program. However, after investing precious time and money on health club memberships, treadmills, exercise bikes, or the latest new-fangled exercise “gizmo”, most people fail to achieve significant long term weight loss and fitness results.
Thousands of conflicting messages from health clubs, exercise equipment retailers, diet books and the media make weight loss and fitness more confusing than ever. Crippling Mistakes of Why Fitness Programs Fail.
Daily Health Checklist pic.twitter.com/96EznRVKwI
— Fitness Fam (@FltnessFam) January 24, 2017
An awareness of these common mistakes may prevent wasted time, energy and money. Listed below are the ten most crippling mistakes that lead to fitness failure.
To be successful, a program must be complete. A complete program includes a focus on supportive nutrition, resistance training, cardiovascular exercise and flexibility– all leading to a “synergy” effect for maximum results.
Often times “newbies” make the mistake of beginning an exercise program before they’ve addressed their nutrition program. However, by cleaning up your diet your metabolism will increase and you’re energy will sky-rocket (you’ll need that extra energy for your workouts). You’ll receive great results from your fitness program after building a solid nutrition base.
A nutrition plan is your foundation for health and fitness success. Eating “healthy” is not enough. Complete, supportive nutrition goes way beyond cutting out processed food and sodas. Your meals must be balanced with healthy carbohydrates, proteins, and essential fats. Vitamin/mineral supplementation is also essential to ensure required amounts of essential micronutrients and anti-oxidants.
Don’t be afraid of resistance training. Too often women run to the treadmill or aerobics class and avoid weight training completely. This is why fitness programs fails. Resistance training is the best kept “secret” to burning fat. Not only do you boost metabolism while you’re working out, but you’ll continue to elevate your body’s metabolism up to 48 hours after your finished working out. So don’t neglect weight training. Both women and men will benefit from including resistance training into their program.
Don’t be afraid of cardiovascular exercise. With cardio it’s not the women who neglect it but the men. Men often run to the “weights” and avoid cardio equipment all together. This is why their fitness program fails. Everyone can benefit by including moderate cardiovascular exercise in their program.
The body must be given adequate time to respond to a new exercise program. A gradual build up in intensity and duration of exercise is essential to avoid unnecessary soreness, discomfort and injury. Slowly progressing into a fitness program will not only protect the body, but will make the process much more enjoyable.
Lack of a warm-up is a major cause of injury and why most fitness programs fail. Neglecting a proper warm-up leads to an inefficient workout, pulled muscles, or even more serious injuries- destroying enthusiasm for exercise. A proper cool-down is also essential to remove waste product from the blood and reduce delayed onset muscle soreness (DOMS). You’ll benefit from spending 5-10 minutes after a workout to help the body transfer to a recovery state.
Few exercisers give attention to flexibility– which leads to poor recovery and injury. When joints and muscles are not stretched, their range of motion (ROM) inevitably decreases over time. Eventually stiff muscles and tendons will tear, pull, or break. Be sure to include stretching in your cool-down phase.
Many begin a fitness program full of enthusiasm and motivation…until they wake up and can’t walk for a week. Proper post workout nutrition will help to accelerate your body’s recovery process. Consuming a post workout shake immediately following exercise shifts the body to a recovery and anabolic “muscle building” state.
Many begin a fitness program without defined goals or a proper plan of action to achieve them. To achieve significant, long term fitness and weight loss results, the guidance of an expert puts one on the right track to success. Often times we’ll begin a fitness program with incomplete knowledge that leads many in a negative direction– causing further frustration, little or no progress, and even injury.
Successful achievers know that accountability is critical to move from intention to results. Without regular support and a check-up, life’s distractions quickly take many off course. Use accountability to stay on track with goals to avoid plateaus or backsliding.
Knowing these crippling mistakes and pitfalls beforehand may help prevent frustration, injury, and loss of motivation. Taking steps to prevent them from occurring will guarantee a more successful and rewarding fitness program.…
Building six pack abs is really not that difficult. As long as you train with effective ab exercises, you’ll have a strong and defined core in no time at all.
In order to lose the fat around your midsection and build solid six pack abs, you need to make sure that you do the most effective abdominal exercises in your workouts. The below exercises will help you get rock solid six pack abs and a strong core when you combine them with a proper diet.
Despite the fact that there are dozens of exercises that you can do to build the abdominal muscles, there really is no substitute for the floor crunch. When done correctly, crunches will build the entire abdominal wall and will make the abdominal muscles very strong.
When you’re performing the floor crunch, make sure that your back stays rounded throughout the entire movement. Squeeze your abdominals for a second at the top of the movement before lowering your body to the start position.
Leg Raises will effectively stimulate both the top and bottom of your abdominal wall. It’s important to pay attention to your speed when you are performing the bench leg raise. Do not allow your legs to drop too quickly from the top position.
Your legs should not go past the parallel level of the ground at the bottom position. Make sure that you squeeze your abdominal muscles at the top position for a quick second before lowering your legs back to the starting position.
The stomach vacuum is an uncommon and often neglected abdominal movement that was very popular with bodybuilders back in the 1970’s and 1980’s. Stomach vacuums can help you achieve washboard abs and a narrow midsection.
Stomach vacuums are very simple to perform and they can be done anywhere, from sitting in your office chair to standing in line at the grocery store. Simply pull your abs in as much as possible by blowing out all of the air in your stomach and maintain this position for about 40 to 60 seconds.
After one minute, stop and relax your abdominals and stomach for a few seconds and then repeat. After a few weeks of doing the vacuum, you should notice a difference in your abdominal muscles strength and size.
This is where a large number of people who want to build six pack abs drop the ball. You can not merely work your abdominal muscles intensely at the gym and then hope that you’ll develop a popping six pack. To bring out the abdominal muscles, you have got to get rid of the small layer of subcutaneous fat which sits on top of the abdominal wall.
Though proper training plays a vital part in removing excess fat, it will not be enough if you don’t follow the correct nutrition program for your individual needs and goals.…
Proper posture is vital both at work and at home.
Posture plays an part in preventing or managing back pain during any activity. Bad posture while sitting in an office chair , driving, or standing for long periods of time may lead to back pain.
When standing it is important to maintain the natural curve of the spine in order to achieve good posture.
The spine is similar to the letter S when viewed from the side and maintaining the two curves is what is key to proper posture.
When you first attempt this posture if you are not already doing it, you may feel a bit awkward. Give it some time and it will begin to feel natural.
It can sometimes be tiring and this can be due to weak spine muscles. Another cause of pain is prolonged standing on a concrete or hard floor. If you must do this, it is best to wearshoes with cushioning and good support.
Often a rubber mat or cushioned mat can help. Using a mat and wearing the proper shoes are important steps to ease pressure on the back.
While many of us are increasingly spending large portions of our day in front of a desk it is important to have the correct sitting posture.
— P2 Group (@p2_group) September 8, 2016
Bad sitting posture can result in back pain and neck pain. Most of this pain is avoidable and the first step is to make some simple adjustments.
Adjust your to modify your sitting position from a forward leaning slump. The best position is to sit back in the chair and to use the lumbar support to keep the head and neck erect.
Your work surface should be elbow high. Two fingers should be able to slip under the bottom of your thigh. If this is not possible then a foot rest might correct this.
The back of your chair should push your lower back forward slightly to offer lumbar support. Adjust your computer screen.
Sit in your chair and close your eyes and relax. Open you eyes slowly and where your sight initially focuses is the proper placement of the center of your computer screen.
This can be accomplished by using a screen stand or the tilt operation on many screens. The new flat panel screens make this a simple fix.
Remember to periodically take stretching and walking breaks when sitting for long periods of time.