5 things no one tells you about working out

If you’re new to fitness, making your foray into the scene can feel daunting for various reasons. What the heck is a rep? Cardio vs. weights? How do you do a burpee right? It’s like fitness has its own language and culture. Because it does!

In addition to this insider lingo, there are some truths that more seasoned exercisers take for granted. That said, I wanted to touch on a few of them:

1. You will be sore. A lot. When you first start lifting, it can be a rude awakening to your muscles. That’s because, every time you lift you’re creating micro-tears in the fibers. By definition, you’re putting stress on your body. Your bod responds in kind with (temporary) discomfort while it repairs the tiny tears and creates muscle mass.

2. You will start to feel “off” if you miss too many consecutive workouts. Just like eventually you won’t be as sore as the first day you started, your brain will adapt, too. That’s because, when you exercise, your system releases those feel-good hormones known as endorphins. Fall off the wagon for a few days or more and you might find your mood suffers. Because….science. Exercise makes our brains and bodies happy!

3. You’ll have laundry up the wazoo. Sports bra? Check. Legging? Check. Socks? Check? Tank top? Check. I used to do laundry once a week and now I’m on a twice-a-week schedule (or more) to stay on top of all the volume.

4. Results take time. You can’t fast-track fitness goals, despite what those IG influencers tell you. On average, it takes about 30 days for you to notice changes, another 30 days for friends and family, and 90 days for the world. Don’t give up. Consistency will never let you down, promise!

5. Enjoyment matters. There was a brief point in time I flirted with running. I did it because I thought it was going to produce the results I wanted. Boy was I wrong! Not only did I hate every second, it didn’t end up serving me. This is to say that enjoyment is an under-rated factor when it comes to program adherence. Whether it’s yoga, barre, pilates, swimming, strength training or some other activity, the best exercise is the one you’ll actually do.

Be realistic about your preferences and find a way to build a workout routine around movement that energizes you. That’s truly a recipe for success.

Why non-scale victories matter

If you’re recently pursued a lifestyle change with the intention of losing weight, you might be concerned about the number on the scale. While this is one metric, it doesn’t tell the whole story. (Plus, your value is not determined by your weight.) However, if you’re on a mission to get to a healthy weight, you might find value in my perspective, as someone who’s been in your shoes.

Non-scale victories — though maybe not as quantifiable — are wins in their own right. Consider the following alternative indicators of success:

• You can walk up the stairs without losing your breath.

• You make it through the day without having to take a nap or have another serving of caffeine.

• You run into an old friend who hasn’t seen you and they comment that you look healthier and more fit.

• You can keep up with your kids or grandkids when it might have been a chore before.

• You no longer have to take prescribed blood pressure or diabetes medications.

• Your blood work improves, and you lower the risk of developing preventable diseases.

• You feel “off” when you go more than a few days without working out.

• You develop a healthy glow.

• You no longer have chronic aches and pains, especially during activities of daily living.

• You can do more reps or increase weights at the gym.

• That pair of “skinny” jeans fits without a struggle.

• Your BMI goes from unhealthy to healthy.*

In short, the scale is one way to gauge progress, but don’t let it be the only one. *I should also mention that gaining muscle can certainly cause the number to be artificially inflated. That’s why BMI is not the only way to track progress. Muscle and fat and not created equally, after all. Interested in learning more about how you can safely and effectively lose weight? Email me to set up a free consultation.

The 4-11 on proper form

In a society that values a go-big-or-go-home mentality, it can be tempting to rush through a movement for the sake of “getting it done.” In this state, form no doubt suffers. Who has time for injuries? Certainly not you!

Proper form means you take care to do the exercise the same way, every time. Your form must be consistent in order to ensure your body is primed for performance, conserving energy and decreasing the chance of injuries over time.

Let’s explore the first one. Poor form places unnecessary stress on muscles, tendons and ligaments. It’s possible that this can lead to strains and sprains. Moving as recommended, however, can help you balance loads more equally and keep your spine in proper alignment. 

Second, you can benefit from efficiency even with a slower and more conscious movement because you’re targeting the intended muscles or muscle groups. The better your form the better your results in and outside the gym. Your breath-work gets a boost, too. Elevated oxygen intake helps you think more clearly and focus on your goals. 

So you may be wondering how you can ensure proper form. The best way is to work out in front of a mirror so that you can monitor your posture and movement. You can even film yourself for some additional insight. If you have the luxury of working with a certified personal trainer, he or she can provide a watchful eye and offer critique and feedback so that you don’t end up sidelined from a preventable mistake. 

The takeaway: Slow down and be mindful of how you move and how your body is responding in real time. Exerting yourself doesn’t mean pain. Discomfort is OK but pain is not your friend. Remember this next time you’re having a hard time completing a workout. Slow and steady wins the race!