Never Give Up Fitness

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5 dumb mistakes healthy people make

You’re not the type of person to make many mistakes. And certainly not dumb mistakes. In fact, it’s my guess that you’re healthier than most.

You likely exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.

And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Dumb Mistakes are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Sleep Deprived

  • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That means that more than half of the population doesn’t get adequate sleep.
  • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
  • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

2. You’re Dehydrated

  • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
  • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
  • Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

3. You’re Stressed Out

  • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
  • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
  • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

4. You Eat Out Too Often

  • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
  • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter-laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

5. You’re on Exercise Autopilot

  • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
  • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
  • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Falling off the exercise wagon

If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.

Is this you? Have you relapsed into your old unhealthy habits?

The sad truth is that nearly everyone who started off 2014 with strong fitness goals has by now given up. I sincerely hope that this is not you.

This is the cycle that happens when you fall off the exercise wagon, and here’s how to pick yourself back up:

1) First You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) Second You Surrender 
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress.

Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) Then You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) Finally You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out.

Set specific goals for yourself that are realistic and within a set timeframe. Now get to work, reclaiming your body, your freedom and your life.

Have you fallen off your priority list, and in turn fallen off the exercise wagon?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

Nope, it’s not true

Certain fitness myths just won’t die.

These lies are passed from one person to the next, a little piece of misinformation that sets you up for failure.

Maybe you’ve heard one or two…

There’s the one about sit-ups melting off belly fat. (Sorry, folks, spot reduction is a myth. You’ve got to burn the fat from your body as a whole.)

Then there’s the one that says that the faster you perform an exercise the better, even at the expense of form. (Ouch! This is an invitation for injury. Never ever sacrifice form for speed.)

There’s even one about recovery days not being necessary. (It’s actually vitally import to your recovery and fat loss to take rest days.)

But of all the fitness myths out there, the one that offends me the most is the idea that long, slow cardio sessions are the way to lose fat.

So many people waste their time and effort on this one. Do you?

In reality, short intense workouts that incorporate resistance training with challenging bouts of cardio will burn fat much quicker than a long, steady cardio session.

Who doesn’t love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it—all you need to know to take your workouts to the next level.

Heres the #1 Fitness Tip

This fitness tip is so simple and yet it makes all of the difference when it comes to your results.

The sad reality is that over 90 percent of gym goers fail to achieve their goal—even after a full year of consistently exercising.

Perhaps you can relate?

It shouldn’t be this way. I believe that you deserve to get the best results possible from the time that you invest in exercise.

The simple fitness tip that I share below has the power to change everything for you…

Your results are equal to the level of intensity in workout. 

In other words, you get what you give when it comes to exercise and results.

When you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality.

What exactly do I mean when I say intensity?

Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout has low intensity and your results will disappoint.

While you exercise, pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It’s worth it…

In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity.

The first benefit is that when you bring the intensity you’re able to shorten exercise time. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than with longer, low intensity workouts.

The second benefit is the after burn that you’ll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories long after you have finished exercising. Talk about supercharging your results! Just imagine how quickly your body could transform when you begin to harness the power of exercise intensity.

One thing to remember—it’s important that you never sacrifice proper form in favor of intensity. As soon as your form starts to be compromised, reduce your intensity to where proper form is achieved.

5 Great Reasons to Exercise

Here you go, 5 more motivating reasons to start a challenging exercise program today:

  1. Exercise makes you feel better about yourself.
  2. Exercise improves your mood.
  3. Exercise reduces the risk of chronic disease.
  4. Exercise eliminates unwanted pounds.
  5. Exercise improves longevity.