Ahhhh and THIS quote is exactly how I am feeling today!! This quote could be to do with anything but I’m going to relate it to stuff I’m seeing and hearing on a daily basis in my job and around me at this particular time of year.
I’ve seen a few posts on Instagram and FB this past couple of days which sparked a couple of my story posts and then this. It is the mindset of so many people and it frustrates me when people get to the stage where they give up. Don’t give up!! Results take such a long time to happen when it comes to changing your body composition- reducing body fat, increasing muscle tone...gaining the “toned” look.
So.... post Xmas when everyone has massively indulged in food/alcohol/both and not really trained much- I was the same!
You maybe weighed yourself jan 1st or maybe the 7th as that was the Monday ... the following Monday after not drinking alcohol/being in a calorie deficit and training, you have lost 7lb (for example) Great. However, don’t want to put a downer on it but that is very likely to be water retention you’ve gained from indulgences at Xmas and it’s 7lb you very likely didn’t have before Xmas. Back to square 1, where you were before Xmas. That’s fab but sometimes people are expecting this continued amount of weight loss. It will not happen.
Week 2, still training like a bad ass, having the odd day where you’re above your calorie recommendations... you lose another 2lb... great. Maybe some fat loss in there, but still mainly water.
Week 3, training decreases, you don’t stick to calories at all and you gain 1lb. You think oh “F it” it’s not working, I can’t be bothered and you stop.
1. This is why I despise scales. I bet if you took a picture between Week 1-3 you’d look SO different and it would reflect your hard work so much more. I bet if you continued to train you’d shred fat ...eventually! And gain some great muscle tone.
2. This is standard of seeking instant gratification and if you don’t, you give up. Please don’t give up. Don’t be put off about the fact that some weeks you’ll have a tough time. Take into consideration times you’ll be poorly, times you’ll have events on, times your kids are poorly, holidays.... you’ll have days and weeks where your progress will be halted or even reversed slightly.
Weight loss, muscle gain, fitness improvements... takes SO MUCH MORE than a few weeks. It takes months and years to change your body composition and your fitness!
The way I look at it is this:
ENJOY the process.
There’s no magic pill, tea or potion.
There is no magic type of exercise or specific workout that you must do.
There’s no secret!
It is simply calories in Vs calories out.
Work out the daily calories you need to maintain, go slightly under this each day and ...you will alter your body composition. Yes there will be days you’re over- so what! Life is too short to not have the cake. Just make sure you alter your calories over the next week taking off 50/100/150 for the remaining days of the week. Get moving as much as possible - walk, take the stairs, play hide and seek with the kids, make multiple trips for the shopping out of the car...increasing your daily energy expenditure.
Chuck in exercise simply for the uplifting and positive reasons (and maybe extra energy expenditure- but don’t solely exercise for this 👎), find exercise that you ENJOY... and there you have my “magic” remedy to weight loss 😀
Feel free to comment below 👍
PT, Teacher and Mum. Currently living in South East Asia. Thoughts and opinions expressed are my own.
Exercise is a celebration of what your body can do.