If you’re like most people resolving to get in shape this
year, you want to be healthier, to move and feel better, and hopefully also look
better. Just as importantly, you want results that last. Unfortunately, many workout
programs will fail at helping you achieving one or more of these goals. They
all sound exciting when you first start out but for one reason or another, you’ll
stop doing them and lose any benefit you may have gained. Here are three common
reasons why these workouts can’t deliver lasting results, and how to fix them.
1. Ineffective Exercises
This is the most insidious reason of the three because many
people don’t even realize it. They think following a workout class or video
automatically means they’ll get results. However, just because you are doing an
exercise doesn’t mean it’s actually benefiting your body. Whether it’s for
cardio, strength, or flexibility, exercises are only worth your time if they
push yourself to your limits. Your body adapts to new challenges - exercises don’t.
This means any exercise you do will eventually become unsuitable for you unless
you change it by increasing the difficulty.
Don’t just do more repetitions of the same (or similar
difficulty) exercises. This doesn’t build strength and muscle effectively.
Rather, you end up building endurance for that particular exercise as your body
learns to perform them more efficiently. So, even though you spend more time
working out, you don’t get much to show for the extra time and effort. Plus, as
your workouts get longer, the higher the chances you’ll fall off the exercise
bandwagon.
What To Do:
Increase
the difficulty of any exercises in your workout that aren’t challenging. This
means putting your muscles under more load, or effective weight. Your body will
adapt to the heavier loads which stimulate muscle growth and thereby improve
function and aesthetics. Review your workout regularly to ensure that you are
always spending your workout time wisely.
If you are lifting weights, increase the weight so that each
repetition takes a good amount of effort. Finishing a set of 6 to 10 reps
should be challenging. If the weight is too light, you’re just wasting your
time.
If you are doing one of those popular low- or no-equipment
workouts that use bodyweight exercises, try this: grab a heavy item like a jug
of water or sand to increase your bodyweight. Even better, learn how to modify
your exercises so that you can increase your effective bodyweight without
grabbing an extra weight. If you don’t know how to do that, you can learn how
from my One Minute Workout.
2. Excessive Intensity and Volume
Ever think of trying a high intensity workout or boot-camp
program? High intensity exercises are great for stimulating your body to grow but
it needs to be ready. If you’re out of shape, jumping into a high intensity
workout is an easy way to get hurt. Once you get hurt, you’re likely to stop
exercising.
Another common pitfall is too much volume. Exercising too
much, especially at high intensities, also increases your risk of injury. When performing
hard exercises, it is more difficult to maintain good form. Trying to do them
when you are tired is asking for trouble. Pushing through fatigue to finish an
exercise set with poor form is a recipe for serious injury.What To Do:
Resist the urge to jump right into new exercises or workouts at full intensity.
Instead, ease into them then increase intensity once you are familiar and
comfortable with the movement and technique. This gives your brain a chance to
learn the new movement patterns correctly. It also gives the weaker parts in
your body a chance to catch up to the stronger parts. Remember that while
muscles can adapt quickly, tendons and ligaments take much longer. Following
this tip will greatly reduce your chances of injury in the beginning, right when
you are the most excited about starting a new exercise or workout.
Also, don’t keep adding more exercises and repetitions to
your workout regimen. Your body can only handle so much stress before it is
unable to recover and repair in time for your next workout. Aim for 10 to 20
repetitions at most. If you can do more than 20 repetitions of an exercise, then
it’s too easy for you.
3. Takes Too Much Time, Effort, or Resources
We’re all busy these days. If a workout takes too much time,
you’re not going to stick with it for very long. Even with the best intentions,
unexpected situations pop up and your priorities change over time. The same
thing goes if it takes too much effort to start the workout. For example,
having to drive to and from a gym across town creates a very real mental
barrier that wears down your motivation each time. Even if you exercise at
home, you’re not going to stick with it if you have to drag out and put away
equipment each time. And needless to say, when your budget gets tight, workout
classes and gym memberships and are the first to go.
What To Do:
Choose shorter workouts that maximize your results for the
time spent. Don’t forget to include the time it takes to get to your workout
location, setting up the equipment, and cleaning up afterward. Arrange your
workout equipment so that they are easily accessible. If you go to a gym or
class, pick one that is near the places you usually frequent, such as the
office or grocery store. It’s better to go to a closer facility than a nicer
one that is out of the way. And remember from earlier, as you get in better
shape, don’t make your workouts longer.
Sustainability is Key
So there you have it. These three factors determine whether
your workout is sustainable or not. It doesn’t matter how exciting or awesome a
workout may sound, if it isn’t sustainable for
you, it won’t do you any good. Health and fitness isn’t a short term game.
It’s what you keep doing, especially as you get older and busier, that matters.
Need a Workout That Fits The Bill?
When I was younger, I kept running into these problems,
whether it was with sport-specific training regimens or workout programs I saw
on TV. As I got older and busier, I realized that what I really needed was a
workout program that was effective and sustainable. The problem was, I couldn’t
find one that fit my busy schedule. Some were sustainable but laughably
ineffective. Others took too much time or equipment. So, I ended up designing
my own workout system, The One Minute Workout, making sure I didn’t repeat the
same mistakes. Since then, I’ve been able to stick with OMW for over five years
and am now stronger and in better shape than I’ve ever been before.
If you need a workout that will make a lasting change on
your life, join the many others who have started the One Minute Workout and see
what it can do for you. You’ll be surprised how much you can accomplish with
small but effective and consistent effort. Sign up and get started for free
today.
