12 Reasons Why Most People Struggle To Get In Shape

Below are 12 reasons that I have found through research, study and observation of why most people struggle to get in shape. If you put 3 or 4 of these ideas into action, I believe you would see noticeable results. If you put all of them into play, your success would be almost certain. Not only would you get in better shape, but your overall health would improve. Most of these ideas apply to everyone, not just someone trying to get in better shape. Childhood and adult obesity is on the rise and if we adults and our children followed simple principles like these, we could virtually put an end to it.

You don’t have a solid nutrition plan:
It is very important to follow a plan that works and that is normal and attainable by you. Not a “diet” in the quick fix sense of the word, but a sound nutrition plan.

Clinical trials have repeatedly demonstrated that when obese and overweight individuals consciously restrict the carbohydrates they eat, but not calories, they not only lose weight, on average, but their heart disease and diabetes risk factors improve significantly. Their insulin resistance, in effect, resolves. The amount of insulin our bodies secrete is dependent primarily on the amount and type of carbohydrates we consume. (3)

P90X2_Nutrition GuideI have followed the P90X home circuit training fitness plan and its accompanying nutrition guide. It is solid, it makes sure you get enough nutrients based on your current fitness level and your goals. It makes sure, for example, you get enough fruits and vegetables and not too much dairy. Each Beachbody program has its own specific eating plan. You do not have to follow these plans exactly to see great results. If you use them as a guideline and mix in what works for you, great results will still happen. Check out the P90X2 Nutrition Guide.

You aren’t monitoring what you are eating:
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Very important to do this so that you know what you are eating and where your problem areas lie. You might notice that you are eating too much refined sugar every morning with coffee. Of that you aren’t getting enough vegetables. I found out that I wasn’t getting enough calories to sustain my activity level. You may find out that not only are you not getting enough of a certain nutrient, but that you are overeating due to some hidden food items that you didn’t always account for. A useful tool is MyFitnessPal’s Free calorie counter

You skip too many workouts.
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Must be consistent so that you don’t set yourself up for a setback. The more you do something and the more momentum you build up, the more likely you will be to having success by not letting anything get in your way. Most Beachbody programs are designed to be a circuit training program so that you move quickly from one exercise to the next. It is important to stay consistent so that you can increase your work load as you progress. This can not happen if you skip workouts.

BUR-sleepYou don’t get enough rest:
We still need at least seven to eight hours of sleep per night. Rest is a very important component to health and fitness.

You aren’t eating 5-6 small meals throughout the day:
If you spread your meals and snacks out throughout the day, you are less likely to get hungry and overeat. This will keep your metabolism working and it is easier to get a more varied spectrum of foods throughout the day. Plan ahead.

264846_276366165811632_33791075_nYou aren’t eating enough fiber rich vegetables:
You need to eat 5-6 servings of vegetables per day. Eat a variety of greens (not iceberg lettuce) and try new vegetables often so that you can mix it up and not get bored. If you eat sandwiches, try to load them with any fresh vegetables that you like. Don’t just eat meat and cheese on your sandwich.

You aren’t drinking enough water:
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Drink a glass as soon as you wake up. Drink eight glasses throughout the day. However, the more raw whole foods you eat, the less water you need to drink. Fruits and veggies lead the group of water-rich foods and contain around 95 percent water. If you eat a lot of plants, you can drink less water. But if you don’t . . . Drink ice water when you can; your body will have to work harder to equal out the water’s temperature with your body’s temperature thus increasing your metabolism. Cut back  (eliminate) on refined and carbonated drinks even if they are “diet.” a new study by University of Texas Health Science Center shows that people who drink two or more diet sodas daily have up to five times the increase in waist size over a decade than those who avoid diet drinks. Instead, down two glasses of water before each meal. A new study found that people who do so lose more weight—and are more likely to keep it off a year later—than those who don’t increase their water intake.

You aren’t eating enough whole foods:
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This should be your foundation for any eating plan. Eat as natural and as whole as you can. Stay away from white bread, white tortillas and white rice. Unrefined and whole will pay dividends to not only your fitness, but your overall health. The fewer ingredients a food has, the better it is for you.

You aren’t breaking a sweat when you workout:
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After you have been checked out by your doctor, push play and go hard. When doing P90X or any other Beachbody program, it is important to work as hard as you can and complete each workout. If you need to pause and take a break, do so but just keep going until you are done. You will begin to see results very soon and that will motivate and excite you to continue.

You are eating until you are stuffed, not stopping when you are satisfied:
Slow down when you eat and your brain will have an easier time catching up and signaling that you are full. Eating slower = eating less!

You are giving up too easily:
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Don’t give up if you don’t see results right away. Give it some time and keep on working (good clean nutrition and exercise). Your weight does not determine your fitness. Your body fat percentage does. Measure your body fat percentage and take your girth measurements at the beginning of your P90X ,Insanity, Power 90, Slim in 6 Fitness Challenge Group. Also, you should be able to tell after a few weeks if you are firming up. Most likely, you will find that you are losing fat and gaining muscle so your overall weight hasn’t changed much. Your body composition is changing and you are getting in shape. Keep working!

295076_375166252545179_1335220855_nYou are eating too many refined foods and refined Carbohydrates:
Obviously, candy, sodas, cookies are a no-no. But be aware of chips, crackers, bread, fruit juice and all boxed foods, even if they say low-fat, all natural, 25% less fat, or any other marketing term. Remember, whole foods and unrefined foods are what your body needs.

 Join one of my Beachbody Fitness Challenge Groups

295489_10151117509938708_773567620_nIf you want to start getting in great shape and get healthy, consider following one of my Beachbody Fitness Challenge Groups like P90X or Slim in 6. Follow one of these and in 90 days you will be in amazing shape. Check out my online store where you can purchase any Beachbody program or supplement.

Fitness is possible if you follow the right program! Let me know if you have any questions.

References:

  1. Dysregulation of Insulin Receptor Substrate 2 in Cells and Brain Causes Obesity and Diabetes

  2. Mechanisms of obesity-associated insulin resistance: many choices on the menu

  3. Letter to the Editor of the New York Times, in response to “The Fat Trap”

  4. Catching up on lost time – the Ancestral Health Symposium, food reward, palatability, insulin signaling and carbohydrates

  5. Leptin Signaling and Obesity Cardiovascular Consequences

  6. Related studies point to the illusion of the artificial

  7. Drinking Water Proven to Help Weight Loss

Kevin Rack Fitness  is a unique fitness, nutrition and accountability program focused on changing people’s health and fitness 6-12 weeks at a time using Beachbody Fitness programs. It is more than just a workout, it’s a lifestyle. Getting fit, building muscle in the right places and losing inches in others, eating clean, getting inspired and being motivated are the underlying principals of our company. If you’ve been searching for something that will motivate you to reclaim your body, boost your energy and rev your metabolism, consider becoming a part of our team! Kevin can be reached at (512) 487-1010 or email: wkevinrack@austin.rr.com

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Author:cherylo

I have been an International Sports Science Association Certified Personal Trainer since 2009, a Certified Boxing Fitness Trainer and I love helping women over 40 stay fit and healthy or getting their health and fitness back after spending all their time taking care of others.

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All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The publisher is not a licensed medical care provider. The information is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. The publisher is not responsible for errors or omissions.