How not to give in to the desire to quit sports?
Find out why you're giving up exercise and what you can do about it. You give up because you don't lose weight If you exercise to lose weight, it's no wonder you expect to lose weight. And maybe you even have realistic weight loss goals, say, to lose 0.5 kg or so a week.
However, you may notice a strange thing when you start an exercise program, there is a period of time when you can not lose weight. The fact that this is a fairly common occurrence does not provide relief. What's the point if you don't even get the results?
It is important to be patient. Many people expect to see results in 1-4 weeks. But for many, it takes longer. And the problem may be that you get results that you don't notice, such as a reduction in stress or an increase in muscle mass.
Why not give up?
You may think that this is the best time to give up, but this is just the moment to continue, and there are many reasons for this. You can lose centimeters instead of numbers on the scale, which means you'll get results, just in a different way. Or your libra may lie to you and not tell you the whole story. And don't forget that losing weight is quite difficult for most people. Keep in mind that there are things you can do if you don't lose weight, like take a look at your diet or hire a trainer to help you figure it out.
Allow yourself to train in the best possible way, and allow your body to react, because it will do it in its own way. It may not be as you see it, but it will respond if given enough time, consistency, and attention to your sleep, manage stress, monitor your workouts, and, of course, regulate your eating habits. The big question is, how long? The real answer is that it will take as long as it takes, and the weight loss will vary from person to person, depending on everything from genes and hormones to age and gender.
You gain weight
Gaining weight after starting an exercise program can be confusing, especially if you've started training to lose weight. But it happens more often than you think, and in many cases, weight gain is normal. This means that your body composition is changing, and this indicates your hard work.
However, again, this is not the time to give up. You can always change what you do or learn more about what to expect when you start a weight loss program, but what can't you do? Surrender.
Why not give up?
If the number on the scale is growing, it does not mean that you are doing something wrong. In fact, if you do cardio, weight training, and track your calories - for example, when counting the number of calories you consume - chances are good that you're on the right track. The main culprits of the initial weight gain are: * Muscle building - if you start lifting weights, you will gain some muscle. If you are a woman, this may scare you, but there are two important things to keep in mind: 1. It is very difficult to build large, bulky muscles without working very hard, and even men will find it difficult to gain muscle. 2. You need more muscle. Muscles can really help you lose fat, as they are metabolically more active than fat. Muscle gain can mean weight gain, but in a good way. This means you gain muscle and lose inches, and that's exactly what you want.
* Water retention is also a common occurrence in novice trainers as part of the body's healing process, as well as a way to deliver glycogen (the fuel your body needs for training) more efficiently. Glycogen accumulates in the cells along with the extra water, so the more you exercise, the more efficiently your body can store and use glycogen, which means that your cells will naturally retain more water.
There's another obvious culprit: overeating too many calories, which is easy to do if you don't follow your diet. It's easy to compensate for our workouts with extra calories or rest without even knowing it. If you are trying to lose weight and have the opposite of the desired result, first look at your diet. Keep track of what you eat and how much you eat before considering other reasons why you might be gaining weight.
If you lose inches and become stronger, but still worry about what the scales say, we advise you not to pay attention to it. There are other methods of tracking your progress, such as body measurements, which are much more reliable and tell you what you really need: whether your body composition is changing.
It hurts to play sports
Unfortunately, the words "pain" and" exercise " are too often found in the same sentence. We know the well-worn sayings "No pain, no result" and "Pain is weakness," but if you've ever experienced pain from exercise, you know how hard it is to care about any progress you might make in the future. It is also unfortunate that, in addition to chronic injuries, most of this pain we cause ourselves by doing too heavy training. Worse, it's completely unnecessary. We may think that we need to work for an hour at full speed with the heaviest weights or with the maximum intensity we can handle, but if you need a program that you can really live with, pain is the last thing you need to endure.
Why not give up?
Exercise should not cause harm, and if it does cause pain, in addition to some stiffness / soreness, you are doing it wrong. Yes, you should be out of your comfort zone-breathing harder, working in the target pulse zone, sweating, and maybe feeling a little uncomfortable. If you are lifting weights, you should feel your muscles working to lift that weight, perhaps a slight burning sensation. Some soreness a day or two after a new workout is quite normal. However, if you are in pain every day or can barely move, you are straining too much.
To avoid pain during or after a workout:
* Make sure you don't overdo it.
* Make sure you give your body time to build up strength and stamina before you start with the heavy stuff. Start gradually. * Understand the difference between normal discomfort and real pain or trauma.
* Work within your limits, and if you don't know what they are, exercise caution or hire a personal trainer to help you figure it out.
* Give yourself time. The more you practice, the easier it becomes and the less pain you feel. * Don't be afraid to start over from the entry level. Many of us try to get back to our old workouts after a long break, and that's when we face the most pain and suffering. It's hard to admit that we need to start all over again, but if it's been more than a month since training, this is exactly what you need to do.
If you feel real pain - sharp thrusts, stabbing or dull pain, throbbing in the joints or muscles, and not soreness-stop your actions and see your doctor if the pain persists.
You get bored
Although exercise is not the most exciting activity in the world, if you are bored all the time, then you are doing it wrong. Of course, it will not always be fun, but you should get some pleasure from it, whether it is simple satisfaction, feeling your own strength and good physical shape, enjoying a certain exercise, or just admiring your muscles in the mirror.
Boredom is common, but it's not a reason to give up. Add new options like dancing, hiking, cycling, rock climbing, or whatever is available in your area.
Why not give up?
The treadmill is not to blame for the fact that you hate every bolt of it. Even if a treadmill or other exercise machine is the only thing you have, there are ways to change what you do and breathe a little life into your daily routine. If you hate the gym, maybe you prefer to spend time outside or work out at home . If you're competitive, try training for something special, like a bike race or a 5km run. If structured training makes you bored, free yourself and get on with your business. Play a game of tennis, try new exercises, or just take a walk during the day. Do everything that is useful and not boring.
You can also mix your workouts in different ways, you can do different workouts every day. Some ideas:
* Interval training · High intensity interval training
* Circuit Training · Ways to Change your Strength training
The thing is, you can't give up just because you're bored. Everyone will find something for themselves, if you are willing to take a chance and try something new. Of course, you can make mistakes the first time, but everyone is free to fail and correct themselves.
