We've all been there, especially during those first few weeks of beginning an exercise routine. The alarm clock goes off and the muscles are sore, it feels as though the time between closing your eyes to go to sleep and opening them again was a mere blink and you can feel the past few days of training are starting to take their toll on the muscles. So how do we push on when we're convinced we have nothing left in the tank?
1. "I'm too tired."
Heard this excuse before? Maybe you're guilty of it yourself. Studies have shown that just 30 minutes of LIGHT exercise can improve energy levels by increasing circulation and delivering more oxygen to cells. Getting out of bed, stretching and moving your body will reduce tiredness and wake you up naturally and prove to your body that you're not actually 'too tired'. It's also a lot more sustainable in the long run, less likely to cause injury and ensures that cravings stay away which in turn makes it a lot more likely that you will be able to commit to your new, healthy lifestyle.
2. "I've run out of energy".
Despite popular belief, we don't feel fatigue because we've reached our physical limits. A study on athletes has shown that 50% of muscle fibres were never activated despite athletes feeling too exhausted to continue. It was found that fatigue was not caused by muscles reaching their limits, but rather a protection mechanism from the brain to protect muscles well in advance of any actual signs of damage.
Pushing through that feeling will improve your stamina and endurance over time.
3. "I'm too sore."
Are you using yesterday's leg work out as an excuse not to go for that run?
Low-intensity, steady-state cardio can have a dramatic effect on muscle recovery.
Cardio increases blood flow which helps reduce soreness as lymphatic flow is increased and waste products are removed from muscles.
The common theme here is that less is often best and that consistent anything is better than inconsistent perfection. Remember, excuses are the nails used to build a house of failure! Recognise them and make the conscious decision using the above knowledge to not let them stand in the way!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.