Think of your stomach as a muscle that adapts to its surroundings. If you continually shovel 4000 calories down your throat, your body will start to crave 4000 calories even though it doesn’t need that many. You live with yourself , so it’s tough to notice changes on a day-to-day basis. However, if you have two months of week-to-week photos to look back on, you’ll be able to tell if your body is transforming in the right way. If I did 30 push-ups in a row last week, then this week I have “31!
Fitness Journal Ideas & Tips
Writing immediately after your workout also helps you reflect on your performance, track your progress, and set goals for future workouts. Tracking your progress is an essential aspect of keeping a fitness journal, as it allows you to see the results of your hard work and stay motivated. By recording your workout times, weights lifted, and other metrics, you can monitor your progress towards your fitness goals and adjust your routine as needed to continue challenging yourself. Seeing progress over time can also help you stay motivated on days when you feel less inspired or when you hit a plateau. More specifically, strength training can result in improvements in how much force muscles can generate and also how much fatigue they can resist leading to better exercise economy. Record the details of your workout, such as the exercises you did, the number of reps and sets, the weight you lifted, and the duration of your workout.
Assessing flexibility in the legs, hips and lower back
People targeting muscular endurance will aim for a range from 12 to 20+ reps. And one “set” is a consecutive number of reps without stopping. Along with added mental clarity, exercise slows cognitive decline, improves your memory, and enhances your creativity. So yes, crushing that run also means crushing that new project you’ve been working on forever. You can thank those daily workouts for your newfound ability to handle stressful situations with aplomb.
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For example, if you consistently feel fatigued during your workouts, it may be a sign that you need to adjust your sleep or nutrition habits. On the other hand, if you feel energized and motivated, you can replicate those conditions for future workouts. Being mindful of your physical and emotional state can also help you recognize when you need to take a break or adjust your workout routine to avoid injury or burnout. Write about your workouts as if you are currently experiencing them. This can help you to remember the details more clearly. Writing in the present tense can also help you stay engaged in the moment and focus on your form, breathing, and overall experience during the workout. This can also make your fitness journal more exciting to read, as it can feel like you’re reliving the workout each time you review your journal.
A circuit requires you to do one set for EVERY exercise, one after the other, without stopping. You’re now getting the same workout done in half the time. If you can go for over an hour and you’re not completely worn out, try increasing the intensity. We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.