Fitness Goals 1 - Nutrition Nation

August 1, 2022November 18, 2022

In Fitness, Getting Startedby leslie

The 3 Most Common Challenges that Sabotage Fitness Goals (and How to Overcome Them)

Many factors may affect your fitness goals

It takes considerable lifestyle adjustments to significantly alter your body composition (and keep it that way for the long run). Many people find this hard to do. Getting in shape requires dedication over time, and benefits are not always immediate.

Here are the most common challenges to reaching your fitness goals and how to get through them.

The Most Common Factors that Sabotage Fitness Goals

Fatigue

One of the toughest obstacles to achieving your goals is fatigue, whether it be physical, mental, or a combination of both.

Energy is needed to maintain physical fitness: energy to get to the gym, energy to complete your workout, and energy to regularly make healthy meals. It can be challenging to continue the grind for an extended period of time when this is added to the other pressures of daily life.

The best course of action is to keep in mind that being fit is a marathon, not a sprint. Making moderate, deliberate changes rather than drastic, immediate ones when you first begin working out and eating healthfully will help you prevent early burnout and help you keep such habits over time.

Lack of Motivation

You were undoubtedly eager to get started when you initially started your fitness quest. No matter how good your motivation was when you first started, it will only get you so far once you’re in the thick of things.

So it’s common to lose sight of your motivation, which is a major factor in why you can start skipping workouts and reverting to unhealthy eating patterns.

You won’t always be motivated every second of every day, as even the fittest among us are aware of. The secret to accomplishing your goals even when your motivation wanes is to continue to hold yourself accountable (or have help from someone else).

Even if you aren’t constantly intrinsically motivated yourself, having to answer to someone else means that you have another source of encouragement. So even if you’re not feeling it, ask your loved ones, your gym buddies, or a personal trainer to help you stay on track.

Expecting Instant Results

You probably won’t notice a lot of improvement day to day, even if you’re doing everything right and adopting all the healthy behaviors required for a sustained rate of weight reduction or body recomposition. Over time, maintaining your healthy practices will lead to those outcomes.

Change your perspective on what success and advancement mean to you. Consider other indicators of progress in addition to the scale, such as measures and body composition outputs such as body fat percentage and skeletal muscle mass. Also take a look at your performance progression (ability to lift heavier, increased stamina, etc.).

Make Your Fitness Goals a Reality

Plan the work and work the plan. Make small changes to your lifestyle and build upon them over time. Establishing healthy habits, looking beyond short-term objectives in favor of the wider picture, and tracking your progress in performance, body composition, and lifestyle changes along the way are the greatest ways to make sure you are doing what you need to achieve.

By Leslie Radford

July 1, 2022November 18, 2022

In Body Composition, Fitnessby leslie

Why Body Recomposition Should Be Your New Fitness Goal

Focusing on body recomposition rather than just weight reduction or muscle gain may be the best method to reach your fitness goals.

Maybe your ultimate goal is to lose weight. Maybe you want to be more fit. Maybe both. When looking at your fitness goals, you want to consider your body composition.

Body recomposition is a new way of thinking about physical fitness. Setting recomposition objectives might help you achieve improved overall health and physical condition without even stepping on a scale.

What Is Body Recomposition?

Body recomposition is a fitness objective that focuses on improving the composition of your body. Rather than focusing on your weight, body recomposition goals consider how muscle and fat, the two major contributors to that weight, relate to one another.

Body recomposition goals for the majority of people include not simply losing weight but also gaining muscle mass.

Note that body recomposition progress does not necessarily reflect on the scale.

How To Approach Body Recomposition

Can you lose weight and gain muscle at the same time? Absolutely. Body recomposition, like any other physical objective, requires a steady balance of nutrition and exercise.

Eating For Body Recomposition

Eating too few calories on a daily basis can lead to muscle loss as well as fat tissue loss. Restricting calories won’t help you gain. With body recomposition, you’ll want to be at a moderate caloric deficit so that you’re burning fat, but not so much that your muscles don’t have enough fuel.

Finding your Basal Metabolic Rate (BMR), or the number of calories your body burns every day at rest, is the easiest approach to figuring out how many calories you need. You may then organize your diet and exercise routine so that your daily net calorie count is slightly less than your BMR.

When it comes to body recomposition, the quality of your nutrition is also very important. Make sure you get enough protein every day, especially after a workout. It’s a good idea to substitute low-quality carbs (highly processed, high sugar, low glycemic index) with healthy carbohydrates like those found in fruits and vegetables while trying to lose weight. Choose healthier fats such as olive oil, avocado, and omega-3s over trans and saturated fats.

Exercising For Body Recomposition

When resistance exercise is combined with a sufficient protein intake, muscle hypertrophy occurs. The repetitive contractions in resistance-based exercise (think weightlifting) start to tear down the fibers in your muscles. When you consume enough protein, your body can heal those microtears by replacing them with additional muscle fibers, resulting in growth.

You’ll need a good combination of aerobic and resistance exercise to burn fat and gain muscle at the same time. Ideal fitness regimens include a variety of exercises to keep your body challenged.

Consistency is key. When it comes to body recomposition, you should work out multiple times each week for the greatest effects. When you’re putting in work during your exercise, your muscles need a period of recovery in order to grow, so don’t skip rest days.

Think About Your Fitness Goals Differently

Focusing on body recomposition rather than just weight reduction or muscle gain may be the best method to reach your fitness goals. So, if you’re tired of looking at the same number on the scale every day, try changing your goals and tracking your body composition instead!