If you feel that your job is getting you down, have you considered talking to a therapist? They can help you learn coping skills and was to destress. Also it is nice to "vent" to someone who has an unbiased opinion. And meeting with a therapist or counciler a couple times a month, or as often as you see fit, they can monitor your progress and see how you are doing.
Bruno is right to, getting your body mentally and physically ready is a big part of it to. It has been shown that exercise can help with depression, especially repetitive movements ie. jogging, walking or an eliptical machine. When I used to run, it was a great destresser for me, I was so focused on my breathing and other things, that my troubles from that day seemed to disappear. At least for hour or so i was out running.
Congrats on your weight loss!!! Id have to agree with Bruno, it is a process and once you have committed to making those life changes, stick with them and the results will come.
As for starving yourself, I wouldnt think that you are, considering the average diet is based off of 2000 calories. And if you watch the biggest loser, i believe their diets are around 1200 to 1500 cals. But if you eat the right things, you can eat a ton of food and stay with in your limits. Lots of fruits and veggies and lean proteins.
As for the cheat day, i have read a couple of articles in fitness magazines in regards to the topic. the way i look at it is, if im doing all this work and i have lost this weight, i should be able to reward myself with a treat. But do it in moderation, a slice of pizza or a cheeseburger once every month or two isnt going to derail your fitness goals. If anything it may motivate you to work harder the next day because you did give yourself that treat.
On the other hand it could be a catch 22, that burger or pizza could open pandora's box and someone could put the weight back on. So it comes down to will power and self control I
First off congrats on making the choice to get healthier. It can be frustrating to put in the work and not really see any results on the scale. Another great way to track progress is to see if your clothes are fitting differently. Over the last few weeks you probably started to develop some muscle, it takes up less space than fat does.
Way to cut out the fast food, its not easy thats for sure. One of the things a friend of mine did, was eat several small meals throughout the day. He would do 6 small meals a day(3 meals and 3 snacks), it worked well for him, the theory is that it keeps your metabolism running all day long.
Dont get discouraged, keep up all the hard work and it will pay off in the long run.
I myself am not a morning person, I have worked out in the AM before and i have in fact had more energy. But for me personally, working out is a great way to destress and zone out so to speak. So I work out at night after work, i selected a gym that is on my way home, so i have to drive by it. I turn my ipod on and sort of get lost in the music and get my hour or so in at the gym and head home...feeling refreshed and relaxed.View Thread
Thankfully i live in the desert I used to live in the cold and snowy parts of the country. And the winter time always seemed to put a damper on my work outs, when i was working out.
Im just glad its finally cooling off outside so i can take advantage and workout outside doing sprints, jogging etc. I have been working out 4 days a week for a little over a year and I have no plan of stopping. I feel bad when I miss a day, its my "me" time when i go to the gym a great way to destress and just let my mind relax. I will take a week off every 5 or 6 weeks, just to let my body recover and those weeks just feel weird to me but since it is cooling off i will most likely run 3 or 4 days on those weeks.
Sorry to hear about your struggles with losing weight, I am not a doctor or a fitness professional, but I am curious if you are not eating enough and your body is almost going into a survial mode? Even though you are working out, your body may not have enough nutrition to sustain the workouts and your body is resisting, just a thought.
If your buring 2000 cals a day, which by the way, great job! you could afford to bump up to 1500 cals and you'[d still could lose about a pound a week.
I hope you get the answers your looking for, keep up the hard work and best of luck!
Considering your doing full body exercises, 8 seems like a decent number. You may also want to incorporate complex movement that involve more than one major muscle group. Like a dumbell curl and press type movement or a deadlift to get the back and legs involved. May help cut down on time or allow you to get an extra set in.
About a week ago i was at the gym and i was 2 exercises in, i was doing incline bench press. As i was finishing up my set i got a shooting pain in the front right portion of my head, just above my eye. I took it easy for about 5 minutes, got some water and the pain subsided, but it didnt completely go away. Since then, the headaches became sporadic, usually when i sat up/got up quickly or bending down to pick something up. I continued to work out the rest of the week and the headaches still were there, but not as severe.
I took the weekend off as usual and the headaches where pretty much gone, but like i said before they came back with certain movements. So when i went back to the gym yesterday to do chest, i was doing my ab work before i started. I was doing hanging legs raises and during the first set, the headache came back. Again i rested and continued with the rest of the set, as i went on they got less painful. I did bench press with a fairly heavy weight and no issues. I then went to do dumbell incline presses and the head aches came back again, just not as strong.
Obviously im concerned, what is troubling me is that it usually bothers me, is when im doing some type of incline movement. So my initial thought was because of my body angle there wasnt enough blood getting to my brain?
I am the type of person that very rarely gets headaches and this is the first time that this sort of thing has happened to me. Has anyone had similar issues? If so what did you do to ease them?
I know this was intended for Rich, but if i may chime in A couple questions if i may. What is your workout goal, do you want to build size? tone up? lose weight? What is your training split? do you work one body part a day? multiple?
To me 8 exercises a day can seem a bit excessive, if your working one body part at a time. I would imagine that at the end of the work out your muscles would be pretty worn out. For instance on days when i do shoulders/back ill do between 6 and 8 exercises total. But for a chest day ill do 3 or 4 exercises. That way i can maximize the workload on the muscle with out overexhausting it.