Effort and Results

Yesterday, we talked about focus. Today we're going to talk about effort. I realize you're trying, but are you really doing your best? Are you sore the next day after a workout? If not, then its not a workout! The last 3 reps should be hard to do (but still done in good form, even if you have to do a short pause before the last few reps). I saw a study where when given a choice, a person will choose a weight that's lighter than they need.

Also, don't up your reps AND your weights at the same time. Either use heavy weights or more reps, don't change them both at the same time. To build muscle (ladies, don't be scared, unless you're taking a steroid of some kind, you won't look masculine) stay in an 8-12 rep range. To lean out, use a lighter weight and more reps- 15-25. Muscles keep body parts where you want them and they're beautiful. Building muscle also burns more calories than cardio alone. If you're only doing cardio, you risk becoming "skinny fat", which means, you may look great in a swimsuit, but risk having all the health problems of someone obese. But, more on that later.

Lastly, food intake. All calories are NOT created equal. Your body wants nutrients, and will continue to feel hungry if you're feeding it junk because, lets face it, little to no nutrients in them. Those little handful of tiny candies that look like nothing, and that "nonfat" flavored mocha... those calories add up quickly. Ranch and some tartar sauces for instance have 16 grams of fat in 2 T. For a sauce? Is it worth it? No workout can fix a bad diet. You've heard people say "I'll work it off later" when they eat a candy bar or something- nope doesn't work that way. If you're going to put in the time and effort, get results! It takes discipline and self control. But, its a lifestyle we as Christians should become accustomed to anyways, right?

Bottom line, if you want your effort to give you great results:
1. Watch those little handfuls of food, and finishing the food off your kids plates.
2. Make sure you're using the proper weight and number of reps, and
3. Push yourself (but, not so hard that you're in an unhealthy heart rate zone!).

If you love ranch (as I used to) and find it hard to let go of, check out our seasoning page and play around with the different flavors you can create. I'll keep adding more and more seasoning and how to use them to help you.