How to Tell If You Are Working Out Too Hard

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We are constantly told that we must exercise at least three times per week to get ourselves fit and healthy. That’s fine, but if you haven’t been exercising for a while now when you start out on your new exercise regime be sure that you take care and ease yourself into your program. Be sure that you don’t overdue things.

There are certain tell-tale signs that you are working out too hard. You just have to look for them and then adjust your training routine, before they take their toll. You are probably over-training if you suffer any of the following symptoms:

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Sore joints

If you do a new routine that works muscles that you are not used to being worked, then you expect to be a little sore the next day. No pain, no gain right? However if you have such soreness that it interferes with your normal daily routine, then you might have tried to do too much too soon. For example if you were working your biceps and the next day you have pain in your elbow, you either tried to lift too much weight or were lifting it wrong.

Pain while training

If you are pushing past pain to do a particular exercise, then you probably should not be doing it. Instead try to find an exercise that doesn’t cause pain and then go to your doctor to find out why you are having pain when exercising that particular muscle or muscle group. It could be the root of something more serious.

Fatigue even after recovery

If you feel constantly fatigued, even after your one day per week recovery period, you could be pushing yourself past the limits of your body. Try backing off another day of training per week so that you have two days off per week and see if it helps you feel less fatigued. Also most fitness experts agree that serious fitness buffs should take a week off about every 6 to 8 weeks so their body has an extended period to heal, rebuild and repair.

Frequent injury

If you seem to suffer more than your share of injuries while training, you may be going at it too hard or trying to lift too much weight. If you are strength training, try reducing the amount of weight you are lifting, or the number of reps/sets. If doing cardio, shortening up your routine or reducing the intensity. Also avoid exercising the injured area until it is healed.These four signs where your body is telling you that it is being pushed harder than it should. Listen to it, make adjustments and find a happy medium where you feel you are making progress, but still at a level your body can support.

My 3 Best Motivation Tips To Get You Started Working Out (Again)

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The reason I hear most often for people not working out is lack of motivation. Yes, there are hundreds of ways to get and stay motivated from your doctor telling you that you have high blood pressure to that upcoming Florida vacation or class reunion.

Today I’m going to give you my 3 best motivation tips. If you actually put these tips to work you’ll surprise yourself how quickly you become motivated to workout.

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Tip#1: Go shopping for new clothes

I know you’re probably saying to yourself, “What? I hate the way I look and shopping for clothes is only going to remind me of it. How is that going to motivate me?” Well, being reminded of it is reason in itself, but I meant to go shopping for new workout clothes. Buy just ONE really nice fitness outfit that you’ll look forward to wearing and ONLY wear it to your work outs. Then set a short-term goal like “If I don’t miss a workout this week I’ll go buy another outfit on the weekend.”

Tip#2: Get yourself fired-up… every day

You can’t hit a target you can’t see. Visualization is used by the top performers in every field. It doesn’t have to be complicated, it doesn’t have to take long and WOW does it get you revved up to take action! It only takes a minute or two a day. That’s it. In fact the more you do it, the less time it takes. Here’s what to do:

Take minute and in your mind’s eye see yourself with your best body (not somebody else’s, yours). See yourself looking in the mirror wearing your favorite dress or jeans. Make it vivid – see the colors, hear the usual noises in your house. Let that feeling of confidence and excitement flow through you – don’t hold anything back – just let yourself feel.

Don’t believe me? Think it’s a bunch of “new age” hooey? All I have to say is – Try it (nobody has to know). Set your smartphone timer to 2 minutes. (It’s best to use an audible timer so you don’t keep breaking your concentration by looking at the time). Close your eyes and try the visualization technique I just described and stay focused until the timer goes off. If your mind wanders start again. It gets easier with practice.

Tip# 3: Tell the world your plans

Here’s your chance to use Facebook, LinkedIn and all the people on your e-mail list for something more than sharing pictures of your cat or forwarding bad jokes. Tell everyone you know that you’ve started on this fitness lifestyle that includes working out every day and eating better. Post pictures and results (even bad ones). Funny, it’s the bad ones that motivate me even more. Then invite everyone to check in on you. Peer pressure works, use it to your advantage. Plus your good friends will help you by not tempting you with bad food and bad habits.

Bonus Tip: Stop the scale “routine”

The surest way to kill your motivation is to continually step on the scale. If getting on the scale is part of your daily routine – stop it now! Your weight fluctuates for a thousand different reasons every day. It’s very unlikely you’ll lose weight in a perfectly straight downward line. But this doesn’t mean you should give up. Every single person I’ve met that has exercised and eaten properly and consistently has lost the weight – every single one. AND every one has had struggles and plateaus and just plain “bad days”. But that’s okay. If it were easy, everyone would be thin.

29 Off-The-Wall Reasons To Get In Better Shape

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Establishing clear expectations while working out to get in better shape,  often can be the difference between success and failure. Too many people try to do too much and get frustrated. Instead of “lasering” in on a few great strategies, they try to do as many things as possible. As they say, “Jack of all trades, master of none” applies here.

To help renew your spirits of why proper diet and exercise is important for the New Year, I’ve compiled a somewhat comical list. See how many apply to you:

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• Because it costs you (or your loved ones) over 5 million pennies in future health care if you aren’t

• Because feeling better tomorrow starts today

• Because torture is a bad persuasion technique

• Because studies show that fit people make more money

• Because if you don’t, you suck

• Because movie stars do it

• Because performers do it

• Because everyone that is cool in your life, does it

• Because you CAN commit 1.5 hrs/wk out of 176

• Because avoiding a wheelchair is a good thing

• Because hugs are better when you can actually wrap your arms around someone

• Because your kids really don’t want to put you in a rest home

• Because no matter what you keep telling yourself, thick is not sexy

• Because feeling grandpa’s muscles at Thanksgiving can be a yearly ritual

• Because cottage cheese is for fruit

• Because squeezing into a size 6 means you’re not a size 6

• Because love making is much more fun without the extra rolls

• Because being able to see your toes……hmmmm

• Because bigger clothes cost more money

• Because shopping for smaller clothes raises spirits

• Because hitting the State Fair and observing everyone shouldn’t be the only thing that puts a smile on your face

• Because having the woman in your life open a stuck jar of pickles for you is embarrassing

• Because no matter what anyone says, women are always in competition with each other. You do want to win, right?

• Because you had to ask your 10 year old son to take out the trash…..after all you couldn’t lift it

• Because beer makes everyone else look better while making you look worse

• Because weight training makes you look better while making everyone else look worse (see competition in women)

• Because yelling at the gym is a lot better than yelling at work (unless you are a cheerleader)

• Because “Shut your mouth or I’ll kick your ___,” now actually has meaning

• Because being told you look 40 when you are actually 60 does something strange to self confidence

Again, make sure to renew your sense of self worth this holiday season and strive to become a healthier you. Great information is always key but watch out for the dreaded “information overload.” Get equipped and make ’06 the best year of your life.

 

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