The Basics of Resolve
New Year’s resolutions by this time have more than likely come and gone. That’s right, you are reading this in January and many have already given up, or never even made, nor will make a commitment to regain what was lost in years past. Now, some made it, but sadly, most failed. It’s the nature of resolutions…and, the nature of fitness and fitness burn out. In our fast paced, easy access to everything, high demand for instant gratification lives, it is easy to lose sight of fitness being a journey.
We want the weight off now. We want the svelte look now. We want the skinny jeans now. We want off of our blood pressure, cholesterol and assorted meds now. We want more energy, less stress and better sleep now. What? It’s been a week or a few weeks and you thought you would see results…by now? So, it’s burnout, excuses and bailout. What’s the point…already?
It is part of our nature, this “nature of impatience” that brought about so many good things in our world. If it weren’t for impatience the automobile and airplane may never have come to pass, or the CD become “Spotify,” or the cell phone the gateway to the internet. In reality, this has led us all to a greater sense of “want it, need it, gotta have it now.” We all have it within us. I can feel it at the red light, or standing in the grocery line. It’s that little part of us that screams, “Hurry up and get it done.”
At our rush to get there in fitness, one of the most important and perhaps overlooked elements of fitness is rest. Rest is important for us in the physical, as well as the mental realm of the journey. The secrets to recovery, rejuvenation and growth, revolve around our nutrition, hydration and rest. We need to recognize their importance, and priority, as part of the plan. The workout session sparks the physical change, but the rest and nutrition are more important in the big picture of results. Lots of water and eating clean go a long way, as do training days of the week, and “off day” placement within the week.
Spacing a day or two, or even three, between sessions and keeping your workouts in a “change orientation” all are part of the success. From time to time, in my fitness journey, I have crossed paths with folks that train every day. Yet, they are on a plateau due to lack of change mentality, over training, and inadequate rest. And, their minds are stuck in the gear of impatience on the “I want it NOW” highway. The little aches and pains you may be feeling in a knee, foot, shoulder, hip, or any joint for that matter, as well as a continued level of fatigue in a muscle group, lack of results, and or a consistent sense of emotional burn out, can all be signs that you are over training, not eating right and or getting ample rest to fuel recovery.
How do you beat it and stay on track? In your workouts add greater rest spacing between your sessions. This will give you better rest, and more than likely, a shot in the arm mentally. Change your workout. Do your existing workout in reverse order and change the order of the entire week of workouts. On Monday, for example, do the workout you would normally do on Wednesday, and do that workout in reverse order. This alone can reinvigorate you. In your daily life it’s important to get more sleep. Studies show we need seven to eight hours of sleep consistently to be at our best. When you sleep, your body is in repair mode to prep you for your next day. Too little sleep means too little repair time.
Say no to the over crammed day timer and find ways to create “margin” for doing less, for doing nothing periods in your week. Easier said than done! I get it. Yet, rest is vital to the end result. When was the last time you sat on sofa and read a book, or took a nap? Saying yes to everything has a negative impact.
Look at it this way, scale your effort in your workouts from one to ten: ten being super hard, and one being super easy. Now turn that table on your eating and on your rest. Do you eat and rest with the same intensity of effort at which you train? Using this method can give you some “ah ha” moments to help you establish better benefits to your rest/nutrition efforts, which in turn will maximize your workout results.
As is said, “You cannot out train bad eating, nor can you out train insufficient rest.” Get back to the basics of portion size, quality and frequency in your meal planning, with rest and rejuvenation incorporated into the plan. And, complement your training structured around resistance, cardio and flexibility, and get back on track.
It’s January, with plenty of time to get big results before summer. So rest up, fuel up and step up to the next level in tracking your results. This is a marathon, not a sprint. Pace yourself and accept the fact that quality results takes time. Lather, rinse and repeat. You’ll get there.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call (619) 794-0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp.
Category: Health & Fitness
