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11 Reasons To Not Give Up On Exercising

11 Reasons To Not Give Up On Exercising

As it’s summer and a lot of people are getting “beach ready” these days, here are a few words of encouragement for those that try hard but simply can’t seem to lose weight (as fast as they may like).

Deciding to lose weight – or to start exercising – is the easy part. Keeping it up week after week, month after month is where things get hard — especially if you don’t see the results you want.

I know, I have been through it myself. For most of my life, I have been big. It started when I was about nine years old. From one day to the next, I just ballooned out of nowhere. The rest of my life I spent getting rid of this excess weight, and it was not easy.

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Over the years, guided by experts and determination, here is what I learned.

1. Some bodies simply lose weight slower

If you do not see results in the first few weeks, it doesn’t mean you are not losing weight. That was the lesson I learned, and even though annoying, there is nothing you can do except keep going.

2. More is not always more

When you lose weight slowly, it is tempting to add more and more exercise in the hopes of losing weight faster. It does not work, it burns you out, and you’ll lose motivation. Think up a doable exercise plan (preferably with the help of an expert) and stick to it.

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3. There are other benefits aside from weight loss

Even if you do not lose weight, there is always a benefit: you get fit. Daily exercise keeps you in great condition and you will feel healthier.

4. You can keep it fun

The worst thing you can do is choose something you don’t like simply because you think it’ll bring fast results. It won’t. You’ll do it for a week or two then give up. Choose something that works for you and that you can stick with.

5. You aren’t gaining weight

As long as you exercise, you are not gaining weight, which is a result in itself.

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6. Variation is key

Don’t do the same exercises day in and day out. Your body will adapt to these exercises and will burn calories slower.

7. You can check in with experts

If you feel you really should be losing more weight than you are, check with an expert to see if they can help you. Maybe you have been doing the wrong exercises – an expert can help you find what’s right for you.

8. Even walking is beneficial

Walking is key with slow burners. A short walk a day makes you happy and keeps your digestive system working.

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9. Starting the day with a brief burst is a wonderful thing

Starting the day with a short energetic moment — climbing the stairs, that walk I just mentioned, or any other brief outing — is wonderful. It clears your mind, gets you going, and kickstarts your digestive system.

10. Taking a day off is a good thing

Training non-stop all day every day is not good for your health, and could even lead to breaking down muscles instead of growing them. It is also mentally unhealthy to never have a day off. Your brain will enter a “there is no end to this” mode and you will start resenting exercise. Overtraining is harmful for the mind as well as the body. Take some time to rest and recover.

11. There will be results in the end

I stuck to it, trained every day, and – despite not seeing results as quick as I hoped — found that one day my trousers kept sliding down. Then I found all my clothes were wider. Without even noticing, I had gone down several sizes. I stuck to it and eventually got results.

Patience, variation, finding the right exercises, and taking enough rest is what brings the best results for everyone. Remember: Exercising is about getting fit and healthy. As long as you achieve that, the rest will take care of itself.

Featured photo credit: Curtis Mac Newton via unsplash.com

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Dannii Cohen

PsyD in Psychology, professional counsellor, life coach and self-help expert

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

            shutterstock_314080343

              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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