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Many people get derailed in their weight loss plans as soon as they start to fail in their condition. People with good intentions and goals will stop their exercise routines simply because they are in too much pain to continue, or simply because they are too tired of their new exercise routine. The problem that causes people to wash away so quickly is their lack of knowledge, they don’t know what they are doing. When it comes to running, you can’t run as fast as you can and expect positive results. When it comes to strength training, there’s a lot more to this form of physical fitness than just picking up heavy weights and putting them down over and over. If you think you can succeed with resistance exercise just because you know you’re smarter than the dumb, chopped-up head at your gym, you’ll be lost before you even get started. When it comes to physical fitness, your failure will come almost exclusively from your lack of knowledge. That’s why I’m going to give you a list of some of the reasons why you find yourself not fit enough.
You did not consult your doctor before starting your new exercise regime and discovered that you have an underlying medical problem that you may not have been aware of. In particular, when you start participating in moderate or intense activity, you have an increased risk of heart attack or heart complications. In addition, if you are overweight and have not led a healthy lifestyle, diabetes, kidney disease and lung disease are conditions that can predispose you to heart problems that you may not have been aware of. You have not done your due diligence to learn which activity you are going to try before you start. You need to know how to do a proper warm-up, how to adjust your pace, and finally, how to do a proper cool-down when you’re done. You cannot warm up by stretching cold muscles, despite what has been widely known over the years. When you try to stretch cold muscles, you’re sabotaging how well you’re performing during your workout. Stretching your muscles while your body is in a cold state and before your nerves are awake and your blood is pumping will tighten everything up. What you are doing is asking your muscles to train in a contracted state so that they will have weak and diminished performance. Doing this can lead to a debilitating injury. Stretching is not the same as a warm-up, and choosing the right one will make all the difference in your workout. You don’t warm up properly. A good warm-up reduces the strain on your heart and other muscles. By warming up, you gradually increase your cardiovascular system by increasing your body temperature and increasing blood flow to your muscles. Warming up can also help reduce muscle soreness and reduce the risk of injury. Here are some examples of warm-up activities: To warm up for a brisk walk, walk slowly for five to 10 minutes. To warm up for a run, walk briskly for five to 10 minutes. To warm up for a swim, swim slowly at first, then pick up the pace if you can. You’re neglecting your cooldown. Cooling down is similar to warming up. In general, you will continue your training session for about five minutes, but at a slower pace and reduced intensity. You find yourself failing in fitness when you try to do more than your body is ready for. You can’t expect to run a few miles when you first start out, especially if you’ve been a couch potato. When starting any kind of exercise program, it is necessary to relax yourself into it. Trying too much and too fast will prepare you for injury, burnout and possibly both, I know you’ll probably be excited about getting in good shape and losing body fat, but you need to pace yourself . In all your excitement, one thing to be very careful about is the risk of burnout. Some beginners are just a little too motivated and push themselves too far. If you are starting a new exercise regime for the first time and want to avoid getting fit, keep most of your sessions at a low to moderate intensity as your body adjusts to the stresses of exercise. A few times a week you push the barrier up a bit, making you work harder. In addition, you should keep in mind that you also need to eat enough calories and make sure that you get enough rest in between. For more information on this topic, read my Fitness Triad article. You haven’t learned to listen to your body. Some people cannot distinguish between DOMS (Delayed Onset Muscle Soreness) and injury. DOMS can hurt quite a bit, but just because you’re in pain doesn’t necessarily mean you’re hurt. Many beginners have not mastered the skill of tuning in to themselves and adjusting their training accordingly. There are times when it is a wise move to push your body through some moderate fatigue and pain. Then there are times when pushing will only leave you injured, overly fatigued, and spiraling down to burnout. DOMS causes muscles to feel tight, soft, dull and painful. During exercise, sore muscles will appear tired or burned. An injury is accompanied by pain that is sharper and more acute, often similar to a stinging sensation. You fail where good footwear is, or you don’t replace them often enough. If you go for a walk, jog or run, do yourself a favor and buy good shoes. Then you have to replace them regularly. Keeping old sneakers can hinder and hurt you more than they can save you money. In general, you should change your athletic running shoes when you reach 300 to 450 miles. While that may seem like a huge mileage to the beginner, you’ll find that you’ll soon accumulate those miles faster than you think possible. When you do a lot of cardiovascular exercise on your feet, it can become difficult to tell when the support will start to disappear. You need the right support for your feet because if you carry all that weight on your body and on your feet, they will take their toll.
Successfully achieving most fitness goals takes time, effort and dedication; concepts that seem to become alien in today’s “I want it now” culture. Poor adherence to or completely abandoning a fitness goal is often based on physiological and psychological factors that limit success.
You will find yourself failing in fitness when you have set an unrealistic goal. This is the easiest way to clear the way for discouragement. If weight loss is the goal, make sure you have a good understanding of the negative calorie balance that needs to be maintained. For example, just one pound of weight loss in a week theoretically requires a negative calorie balance of 500 calories per day.
You need to set short-term goals to achieve long-term goals without failing in fitness. The best way to achieve a challenging long-term goal is to break it down into multiple short-term goals. This allows one to check their progress down the road to see if they are on track – or if they need to change some aspect of the program to get back on track. It’s fine and acceptable to call it back to continue. Serious athletes know this, amateurs often don’t.
Stop comparing your success, or lack thereof, with others. Each person has different skills, strengths, weaknesses and abilities, so comparing yourself to others often makes little sense. In addition, there are fitness enthusiasts who want to train at very high intensity all the time. A common theme these days is “go big or go home”. This is certainly not in everyone’s interests, as people will have slightly different goals. The other person’s goals are not your goals!
You can’t be a “Negative Nancy”! Positive thinking is critical to your success, while negative thinking will undoubtedly lead to your fitness failure. Positive thinking and imagery are used by elite athletes for a reason – it is known to improve performance and training results. The impact of emotion on physical performance has been clearly demonstrated, so follow the science and stay optimistic and determined to increase your chances of success.
Most fitness goals need to be tackled from more than one angle. Your workouts themselves, as well as optimal nutrition and avoiding unhealthy lifestyle behaviors, are what promotes victory. Consuming processed junk food and/or alcohol after an intense workout can have a significant impact on the benefits achieved during the workout session. Just because you exercised doesn’t give you a license to eat and drink whatever you want. If you think otherwise, you are doomed to fail.
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This post Newbies Failing at Fitness – David’s Way to Health and Fitness was original published at “https://davidsway.blog/2022/03/28/newbies-failing-at-fitness-davids-way-to-health-and-fitness/”