- “I have been doing this workout for the past ten years, why am I not seeing any results?”
- “When I used to workout, I did……., now I can’t stick with anything?”
What is going on? What is happening?
First, if you are like me, you like routine and schedules. But even with a routine, workout programs have to change for results in your weight and fitness.
Second, the reason you may not be able to stick with your workout is because your life and body may be different in this season of life. Think back how your life was when you were consistently exercising. How is it different today? Consistency is what gets results in your weight and fitness goals and if you are trapped by thinking you have to exercise the way you did in the past, consistency will always be a struggle.
If you can not fit in a workout to your schedule or you have hit a plateau in your fitness or motivation, look at changing one of four things. Try these suggestions for your workouts.
Your TYPE of Exercise
- 1 minute intervals of jogging during your walk every 5 minutes for 30 minutes. This will save time by allowing you to accomplish more during a shorter period of time.
- Replace one day of cardio with strength training. Be sure you are lifting the appropriate amount of weight to get results and think outside of the box. After designing a strength training program at home for a client, she is more consistent because she does not feel the pressure to get to the gym for a workout.
Your INTENSITY or How Hard You Work
- Decrease your exercise time and work a little harder by either walking faster or increasing your intensity on an exercise machine.
- Increase your weights in your strength training program. If you are lifting the same amount of weight as you were last year, it is time to increase your weight by 1-5 lbs.
Your DURATION of Work Out
- Pick one day a week to add an extra 15 minutes to your cardio time. Avoid putting this pressure on yourself to do it for every workout which can lead to feeling overwhelmed and giving up.
Your FREQUENCY or Number of Days You Work Out
- Add one more day of exercise to your schedule. What? That can’t happen, right? Think about this, decrease your time of exercise so that you can fit it in, work harder during that time and add another day for a quick workout.
The Bible tells us in Ecclesiastes 3:1,
”There is a time for everything, and a season for every activity under heaven”.
As women, we go through different seasons of life. It may be time for you to change our way of thinking to get results in your weight and fitness.