8 Ways to Avoid a "Fitness Tray" and Maximize Your Workout
It's the start of 2019. I found a new fitness class that I love. I go all the time and I kill him. My body is changing. Know the feeling? It's awesome.
Now it's late February. I always go to this course. My form has improved, I know the movements and I have the impression to kill him, but my body does not change as much. Know the feeling? It sucks.
"Your form is so good!" My bar instructors tell me after each lesson. So if my form is so good, why did I stop seeing the results? Have I reached a plateau? Is that one thing? Is it my body shape forever? Can I get a refund ?!
While fitness platforms may seem real, it may not be – from a scientific point of view – really a thing. If I didn't see the physical results in my body that I saw at the start, it is likely that I would lose motivation, cut corners in my training, or just become complacent in class, without realizing it.
Before delving deeper into this topic, we need to recognize the key players in results-based play: sleep, stress and nutrition.
Study after study has shown that your body cannot function at its maximum when you are sleep deprived or when you are totally stressed. The old adage "abs aren't made in the gym, they're made in the kitchen" still rings true too.
But let's say you sleep at least eight hours, understand how to manage stress and that you eat well. (Honestly? Congratulations. DM your advice.)
But how do you see the results? I started investigating what I could do wrong with my current routine. I watched science and spoke with fitness gurus and nutritionists. We were able to identify some changes that I could immediately implement in my current routine for the results to come.
There is a common belief that "changing it" may be the best way to see the physical results in your body, but this is not always the case. There were times when I went to a bootcamp class one day, a boxing class the next day, and then I was so sore that I just stopped working.
"I don't think you can get into the deep muscles and understand the workout unless you don't go regularly," says Jennifer Williams, founder of Pop Physics.
Instead, commit to three to four days a week and make them count – more on that later – is more important.
Kate Davies, founder of YO-BK Hot Yoga and Pilates, adds that choosing a multi-level workout class keeps you seeing the changes.
“Going to classes with all types of people of different shapes and sizes is great because it becomes more of a celebration of the human body. You have people at different levels, and with a good teacher, you can push yourself even if you've been doing the same thing for two years. "
Do the same for two years? And my body will continue to change?
"I have seen people come 5 nights a week for 3 years and they are still seeing physical results. It's really exciting, ”says Davies.
So stay with a class you like and release the pressure to "change". But how do you stay mentally engaged and keep pushing yourself every time?
If it’s in my calendar, I’ll go. But I’m often guilty of deciding to catch a workout at the last minute because I don’t know when I’m going to exercise.
Williams reminded me that reserve your place in advance not only makes sense logistically, but helps you position yourself to get the most out of it.
"You say it is a priority. It is not negotiable. I will continue those days and I will work my work and the rest of my life around that."
Do you know these superstars in class who kill him every time? If you take fitness classes regularly, you know who I'm talking about. They are generally in the front row, concentrated and always give their best.
Davies suggests positioning himself near them. “Find motivated people to install your carpet next to it. We have students who give their all and if you sit next to them you will try harder no matter what. "
Williams adds, "Take everyone's corrections. Be truly present throughout the room. "
After all, it's a class, not an individual class, so if a teacher challenges the person next to you to sit an inch lower in a chair pose, take that challenge too.
Having heard the instructors say "commit your heart" for the hundredth time, it is easy to reject it, but listening with the eagerness of a beginner can keep you from feeling complacent during the course.
“There is always more lift in your body and there are always more folds. You can always pull your abs deeper, ”says Williams.
I know, talking to people is not always at the top of our lists! But bonding with the teacher and the people around you will help you feel more responsible for introducing yourself and pushing yourself into each class.
When I feel anonymous in a class, I tend to "check" or come out of poses when I start to feel the burn, but if the teacher knows my name, you'd better believe that I don't come out of the board!
All bodies are not created equal. If a workout involves marketing that you can burn 1,000 calories per class, that doesn't mean you're going to do it. It's hard to tell the amount of calories that a workout will burn for everyone.
Sarah Harris, dietician and founder of Simplified nutrition, emphasizes that each teacher and each class is different.
"You may estimate a burn of 300 to 400 calories, but you only burn 150."
And if I overestimate the calories I burn during my morning workout, I probably also overestimate the calories I should be consuming after class.
Harris advises: "A post-workout meal should have the same calorie level – maybe 100 to 200 more calories, if you wanted to splurge – like you normally try to aim for a meal if you don't have work."
Again, this assumes that you are already eating a healthy diet, that you sleep well, and that you manage your stress – remember how we talked about this earlier?
I only recently realized that if I hate training, I don't have to! There are so many options and different fitness classes, there is no need to spend time doing something I hate.
I love biking, I love the bar, I love yoga, I love to dance. I hate running on a treadmill, so I'm not going to pay any more money to torture myself with treadmill lessons. There are a million other ways to get this cardio.
"I think a lot of people are really forcing themselves into what's going on right now, be it boxing or yoga, and they really don't like it," says Davies.
“The pleasure factor is really important. The more you can take the mental conversation out of your workout and find something really fun, the more results you will see and the more you will want to go. "
Davies reminded me not to be so hard on myself in class and to celebrate the little wins along the way.
I showed up early for my class! Victory!
I have completed this set of mountaineers! Victory!
I have a good shape! Victory!
If my form is "so good", it is proof that I have given myself time for my health, that I have presented myself and that I have paid attention during the lessons and that I & # 39; spent at least an hour away from my cell phone (win!) while working make my body stronger.
"We are always looking for a" before "and an" after "picture, but most of the time we spend is in between," says Williams. "You want to feel good every day, you don't just want to wait for your" after. "
By recognizing the results that I cannot necessarily see in a mirror, I have the power to look at my current routine and implement these achievable changes to strengthen my body and bring out the confident woman. and strong that I know that I am already.
E.J. Johnson is a Brooklyn-based comedy writer and performance artist. If you like the pictures of pink sparkly things, you can follow it on Instagram.