Accomplishments Take Time

How many things have come to you in life that took time, a lot of time? Do you have a college degree, maybe even a graduate degree? Did you form a relationship with someone and get married? Do you own your own business? Are you a doctor, CPA or other licensed practitioner?

We accept that these very important things will take a lot of time, effort and determination to get. Why then do people expect quick weight loss or fitness results, literally thinking they should be able to shed pounds and have a toned mid-section in mere weeks by using some new “break through” piece of equipment or going on a low-carb diet? Of course, manufacturers and creators of diet programs have something to do with it.

With accomplishments like college or business, there are benchmarks so that you can see your success. You finish one semester, take a test, bring in a new client… all of those are exciting and keep the fire lit along the path.

When you exercise, your body will make changes at the cellular level before you see changes manifest on the outside. You will also feel differently and notice improvements in stamina before you see those rock hard abs. Set some interim goals that you can reach sooner than the long term. At regular intervals, say monthly, write a list of all the benefits you are realizing from exercise. Think of as many as you can (more easily going up stairs, improved posture, lifting heavier weights). If you keep going, as the quote above implies, you will see improvements on the outside before you know it. After all, college may have seemed like it took forever, but on graduation day it seemed to have gone by in a flash.

It’s a Balancing Act

Nature likes balance. So do our bodies and our lives. When it comes to exercise, let me ask you:

• Is your schedule in balance so that you have time for exercise on a consistent basis when compared to other priorities (notice I’m assuming exercise is a priority)?

You know that to truly experience the benefits of exercise you need to make it a priority. Instead of trying to fit exercise into your day, plan your day with exercise included. Make an actual appointment, like you would with your doctor, and honor it.

• Do you switch up your aerobic activities, say biking one day and swimming the next?

By cross training, you keep your body “guessing” and responding to exercise. You are also less prone to injury, boredom and burnout. If you train for a marathon or other athletic event, you will focus mostly on that activity. But cross training is still beneficial.

• Do you combine strength, aerobic and flexibility training into your routine (maybe even a little mind/body, like yoga)?

A balanced routine gets the best results and that means all three components combined. If you currently do only one, say cardio, add stretches afterward. Build up to adding in strength training. Each component has specific benefits that you do not get from the other two.

• Do you evenly work all of your muscle groups rather than favoring one over the other?

It’s easy to get in a rut and favor certain muscle groups over others. You will be less prone to injury when your muscles are in balance. Sometimes people train only their upper body, assuming mistakenly that cardio takes care of the lower body. Just think, the stronger your legs, the better cardio workout you can get. A balanced routine includes strengthening all of your muscle groups.

Why Make Your Workouts Harder?
Did you know that if you are dehydrated your workout may feel harder? When your workout feels harder, you tend to do less and not get your best workout possible.

Experts say that as small as a 2 - 4% dehydration level can cause a decrease in performance, cutting your strength training workout by as much as 21% and your aerobic ability by 48%. Not only is your exercise routine affected, but dehydration can lead to fatigue and headaches – a connection you may not have thought of.

• Water makes up about 60% of your body weight.
• Water is involved in all metabolic processes.
• Water carries nutrients to and waste from the body.
• Most fruits and veggies are 75 - 90% water; meats contain 50 - 70% water; and beverages (juice, milk, sports drinks) are over 85% water. On average you consume about 4 cups of water daily from food alone.
• During exercise, drink 4-6 ounces of water every 15-20 minutes. With a long distance event, weigh yourself before and after. For every pound lost, drink 2 cups of water.
• Avoid sports drinks for aerobic exercise less than one hour. For aerobic exercise over one hour, use sports drinks (use a 6-8% carbohydrate solution without fructose) to replace water and electrolytes.
• Alcohol dehydrates the body considerably. [Side note: I often recommend to clients to have a glass of water between each alcoholic drink, keeping them hydrated and likely to drink less = feeling better in the morning!]
• Caffeine is a diuretic that dehydrates the body.
• Dehydration is cumulative.

There is some disagreement but most experts will say that by the time you are thirsty, you are dehydrated and blood volume is reduced, placing a strain on your body. So drink up. If you tend to forget, keep a bottle on your desk and in your car. Keep hydrated – your workouts don’t have to be that hard!