Answers to an infamous question

This week's guest blogger is Abby Dennis, Health Enhancement Director at the Chapel Hill - Carrboro YMCA. On any given day Abby can be found teaching aqua aerobics, an indoor cycling class or a step aerobics class. She might even be in her office building a new fitness program or simply giving advice to a member about his or her fitness training. Stop by the fitness center and say hello to Abby, or email her at adennis@chcymca.org.

About this time of year I usually get the infamous phrase, “I work out all of the time and I’m not seeing any results. What do I do”? My first initial reaction is to always ask “Do you ever change your workout”?

For the most part, many of us are creatures of habit. We fall into our own comfort zone expecting to see changes. If you’re not toning up, trimming down or feeling any fitter, you probably need to make some changes in your exercise routine. Below are just a few examples of what could be sabotaging your workouts in the gym, at home or outside.

1. Diet: All the miles you put in on the treadmill, yoga classes you endure, and 6am Spin classes you wake up for won’t matter if you don’t put the right ingredients into your body. It comes down to eating healthy meals and drinking plenty of water. Think of it as fueling your body for the work that it is about to partake in each day. A healthy breakfast, lunch and dinner are key with healthy snacks in between.
2. You only focus on cardio to shed pounds: Adding resistance training twice a week for every major muscle group will increase metabolism which in turn allows you to burn more calories at rest. Resistance training increases bone mass and creates a longer/leaner/stronger you.
3. You speed through your reps: Your weights are either too light or they are too heavy (and you’re using momentum or gravity to help you through the movement). Regardless, your muscles aren’t being used efficiently. The second to last and last rep of each set should be challenging. If they aren’t, you need to increase slightly. Always focus on correct form. If you notice that your form is slacking, go back to a lighter weight and work up.
4. You stick to the elliptical machine for all your cardio needs: Change your routine up. It’s that simple. Swim on Monday, Tuesday take a Spin class, Wednesday go for a hike outside and Friday come to my 8am Step class. Variety is your best friend!
5. Your workouts are strictly endurance based: If you do the same thing day in and day out, STOP! Switch your cardio up with sprints, hills, high resistance, low resistance, circuit routines, etc. Anything you can do to ‘shock’ your body and mind will shake you in to ‘calorie burning’ mode.

There are a few more techniques that could make a difference, but these are the most common. Try focusing on changing just ONE and see what results you get!

Cheers,
Abby

Abby can be reached by calling 919.442.YMCA or via email at adennis@chcymca.org.