In regards to exercise, here are some reasons you may not be seeing any results in toning. (PLEASE KEEP IN MIND YOUR WEIGHT..the fat on your body...IS 70-80% of nutrition). Refer to previous articles for nutrition tips and resources.
I ABSOLUTELY DO NOT LIKE TO HEAR EXCUSES. Some of the most popular excuses I hear, "Oh you're young" "Well I got two kids." "I'm so busy" "I got to go to work". If you want to see results you have to stop making excuses and find a way to exercise. Find a way to get it in even if you have a weird, hectic or irregular schedule. I've done so for the past 2 years, I've seen people with kids and stressful jobs do so. It IS possible.
PROS and CONS of Gyms, ect.
Golds Gym, Club Fitness, Ballys ect
Pros
•Variety of Classes
•Often times great amneties such as basketball court, swimming pool, cardio theatre, sauna, free personal training session, fitness equipment and tools, free classes
Cons
•Busy and Hectic at some hours
•Some classes may require a long waiting time
Personalized Gyms or Health Club Options
***Check out these gyms and options to add even more variety in your workout
•Yoga Studios
•Dance Studios
•Fitness Fusion
•Join a Cycling Team
•Rock Climbing Walls
•Snap Fitness
•The Boxing Gym
2. Your exercising because you HAVE to, not because you WANT to
Honestly I've been guilty of this, on days I feel like, ok, going to my workout...sometimes things feel monotonaus and you need to switch it up. BUT THE KEY THING TO REMEMBER IS...do an exercise according to HOW YOU FEEL. This doesn't quite apply to me on some days because I do 30 minutes of core exercises per week (20 minutes on my lower abs, obliques and core, and 10 minutes on my back), however what I do is if I feel more in the mood to do pilates, and that class is not scheduled for the day, I'll take a pilates like approach to my core exercise and use the swiss ball only or bosu ball. But if I feel like REALLY getting a sweat I'll use a barbell. If I don't feel like working my core I do it anyways and do so during hours where their will be LOTS of people so there is someone to be around, show off around
Exercises to match your feelings
You're feeling frustrated...
•Zumba
•Body Combat
•Cycling
•Cardio (Running, Step, Aerobics)
You're feeling happy and content...
•Weights
•Resistance Training
•Core
•Cycling
(This sounds contradicting but if you are content you'll probably have the energy to do the tougher workouts)
You're Feeling Exhausted...
•Yoga
•An Aqua Class (that water may wake you up!)
(If you literally haven't had enough sleep and are honestly exhausted, it may be best to skip or just do a modified and shortened workout and get some sleep)
You're Feeling Sexy...
•Zumba
•Pilates
•Yoga
•Thai Chi
You're feeling introvert...
•Workout alone (even if you had that class penciled in, take this time to be ALONE)
•Workout machines...tredmills, elypticals
BUSIEST TIMES TO WORKOUT AT MOST GYMS
•5am-6am (lots of people will be there getting their workout in before the work day begins)
•8-11am (people who don't work until like 1pm or students will be there working out before their day begins)
***4:30-8pm (After work or class workout. This is by far THE BUSIEST TIME)
***5pm (By far THE BEST HOUR at most gyms)
3. Your going along
And I'm not talking about workout partners here, I'm talking about, you need to try and go to the gym when their are lots of people there, or that HOT personal trainer..so you'll have someone to compete against, some people to talk with, and some form of entertainment.
4. You don't talk to anyone
The gym should be like your social outlet, after work, the middle of the day, whatever...talk to people, while your opening your locker, washing your hands, adjusting the tredmill, grabbing a medicine ball...It makes you feel like your apart of this journey of this team that draws you in. Suddenly people will start saying, "Hey.." or "See you Saturday for Cardio Pump!" or "Will you be at Pilates tomorrow? I hear she's bringing the resistance bands.." Make it a social gathering rather than a prison.
5. You keep stopping
I CANNOT STAND WHEN PEOPLE STOP IN THEIR WORKOUT! There is no excuse, unless you have to use the bathroom or are going to throw up, DO NOT STOP! When you stop you're heart rate goes down, and you loose that contraction in the muscle.
HOW TO KEEP GOING IN MY WORKOUT...
1. Have an ipod set and ready on a playlist or radio station (if you don't have an ipod, follow the beat of the music or ask the front desk people if they could possibly turn music volume up, I've never done that but I'm sure they wouldn't have much of a problem)
2. Make a list!!
This is key to my core workouts. Each week a make a list of workouts...some exercises for lower abs, core and obliques, and decide what tools I will use that week. You don't have to go EXACTLY by the list. When you get in place you may feel spontaneous enough to do something at least slightly different. The list is a guideline. Go to youtube and google and type (tricep exercises using dumbells, or resistance tube leg exercises ect) and make a list. After a while you will know SO MANY exercises you may not need a list sometimes. Also don't feel stupid for making a list. I feel like more people would make one if they saw the fact that half the guys in the weight section have a list or an entire notebook for that matter.
6. You're talking too much!
It's great to have friends at the gym but sometime I feel like I have so many I can't get anything done. If you're feeling that social plan to get there 5 min earlier to get out your "Hi," "Bye," "Love the hair." "Where have you been" comments. This seems frivolous but you'd be suprised. Its just these little comments that will keep you distracted from the fact that you didn't lock. your things in the locker, or that you kept you're lock in your bag while you closed the door. Shut up and workout.
7. You're doing the same workout OVER and OVER again.
Most classes the instructor switches things up every now and again, but if you do the same thing over and over again, it gets boring. Research, make that list, and do something new.
EXERCISE TOOLS and RESOURCES A LOT OF PEOPLE DON"T USE BUT SHOULD...
•Resistance Bands
•Ankle Weights
•Foam Roller
•Bosu Ball
•A punching bag
•The swimming pool (and all swim toys like floaters, surf boards, foam weights ect that maybe provided)
•TRX ropes (always ask permission first, I'm not sure if these are permitted for regular gym goers, this maybe for personal training sessions only)
***The basketball court
-(The gym I go to, Golds Gym has a court, and I forgot. I just got
•Ab Roller
•Foam Roller
•Small swill ball
•Flat swiss ball disk
•Barbell with no weights
•Benches
•A Partner to help you stretch
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