Get-Results Remedy: In order to get results from exercise, you have to regularly push yourself beyond your fitness comfort zone. Whether you increase the frequency, intensity, or duration of your workouts, you have to switch it up. Not sure where to start? Try adding an extra day of cardio onto your routine, testing out a new group exercise class at the gym, adding another loop around your walking track, or bumping up the incline and speed on the treadmill. Remember, when it comes to exercise, change is good—and that change should be challenging!2. You're working too hard.
Get-Results Remedy: Take three to five days off of exercise altogether. It may be hard for you to do this, but know that you must allow your body the time it needs to rest and recover. Get plenty of sleep each night and fill up on nutritious foods. Then slowly ease back into your routine, making shorter, less intense workouts part of your workout plan. And remember to always take one to two rest or easy active recovery days a week!3. You haven't changed your diet.
Get-Results Remedy: If you can't seem to see those muscles you're trying to build, start logging your foods to see how many calories you're eating a day. If you're regularly eating more than you should (it just takes an extra 100 calories a day to gain an extra pound a month), then try choosing lower-calorie versions of your favorite foods and slowly decreasing your caloric intake until you're at the right level! On the flip side of that, if you find that you're eating too few calories, that can also slow your metabolism and leave you drained at the gym. Find out how many calories you need to manage your weight by visiting your SparkPeople Nutrition Tracker.4. You're only doing cardio. Yes, cardio is important for calorie burning, but a proper exercise plan includes cardio, strength training and flexibility. If you're just doing cardio, then you will be burning calories and strengthening your cardiovascular system, but you won't be really changing your body composition by building more muscle. For that you need strength training!
Get-Results Remedy: Lift weights or do body-weight exercises, such as lunges and push-ups, at least twice a week to reap the amazing benefits of resistance training; including decreased body fat, increased muscle mass and stronger bone density. For hardcore cardio fans, you can also try kettlebell training or circuit training, which is like getting a strength and cardio workout at the same time!5. You reward yourself with food.
Get-Results Remedy: Familiarize yourself with the calorie contents of your favorite foods—and find out how many calories you're really burning through exercise. (SparkPeople's Nutrition Tracker and Fitness Tracker will help you learn!) Remember that while you may have run 3 miles at the gym, that only burned 300 calories, which isn't nearly equivalent to the calorie count in that brownie sundae you ate later. Focus on how good exercise makes you feel rather than what it allows you to eat after; and choose foods that fuel your workouts, rather than the other way around.6. You're doing too much too soon.
Get-Results Remedy: Be patient. Remember that you're creating a lifestyle change that you can sustain for the rest of your life. While there's temptation to start off doing extra long and hard workouts, don't. Build up to doing those tough workouts gradually as the weeks go by. Not only will this prevent injury and give your body more time to adapt and change, it will also give your life and habits time to change—permanently!7. You're trading sleep for workouts.
Get-Results Remedy: Start scheduling both your sleep and your workouts—and treat both as unbreakable appointments. Then follow SparkPeople's 4-week Better Sleep Challenge to make the most of those Z's! Exercising after an occasional sleepless night shouldn't pose too many problems. But if you're regularly swapping sleep for a sweat session, you could be doing more long-term harm than good. Sleep should come first—even before working out.8. You sit all day.
Get-Results Remedy: Try to work more activity into all areas of your life by going for a walk after dinner, choosing to stand whenever possible, taking the stairs, parking your car further away and replacing your TV time for more active relaxation (like playing with your dog). Also, if your job requires you to sit in front of a computer all day, set a timer to beep every half hour or hour to remind you to stand up, stretch and do a quick lap around the office.
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