As a computer engineer, I’m often required to chase down problems in software programs. When a particular application isn’t functioning the way it needs to, I don’t just give up on it or assume that the solution is impossible. How long would I be employed if I took that approach? Instead, when something doesn’t work I have to find out why its not working and replace the code with something that provides the desired results.
We should look at our fitness programs the same way. When we aren’t experiencing the results we want all we need to do is to spend some time debugging the problem. Whether the desired outcomes are to lose weight, gain muscle or improve performance, we should all be able to alter our routines to find solutions that produce.
Debug Your Fitness Program -
Measure all inputs and outputs: Without knowing exactly what you are currently doing, it is difficult to fine tune your procedures. Begin by logging all food you eat and exercise you do. Then record your results, be it your daily weight or other metric. Simply by forcing yourself to take stock of what actually goes into your body can be a sobering experience in and of itself.
Adjust diet: Once you are precisely measuring the calories into your body, slowly reduce them (if seeking to lose weight). If you are desiring to build muscle mass, you should consider eating more protein and fat (this, of course, should be accompanied by a proper exercise routine). As you make these adjustments, keep tracking your intake. If you still aren’t noticing results, you can always adjust your diet further.
Increase Exercise Intensity: Assuming that you already are on a regular exercise routine (if not, now might be a good time to start) and you aren’t seeing what you’d like to see in the mirror or on the scale, up the intensity of your workouts. I’ve recently been adding sprint workouts into my routine and I am really noticing some results. If you’re a lifter, add more weight (under proper supervision) or more reps. Your exercise activities may not be bad or ineffective. Maybe they are just too easy for you.
Try new exercises: Then again, maybe you should try something new. For over two years, I had a regular routine of running, running and running. Eventually, I plateaued in both my weight loss and muscle building. I could have always increased my intensity or tried some interval training, but by adding a simple routine of strength training into the mix I’ve seen much greater results. If you are curious about what you should add to your program to get your desired results, drop a comment or email me anytime and I’ll try to help out.
Get more rest: Another possible problem is that you may not be giving yourself enough rest. Your body needs a certain amount of recovery time between training sessions. Your body also needs an adequate amount of sleep. I know that personally, I need at least 7 hours of sleep on average or I’m a zombie. There are some serious health consequences when we don’t listen to our bodies in regards to rest.
Research: If you have honestly tried to shake up your routine and still haven’t experienced the results you wanted, try researching online to find others who may have had a similar struggle. The Internet is big. Chances are someone has been where you are today and may have found a way to overcome their deficiencies in a way that may be helpful to you. Of course, take everything you see online with a grain of salt. There is indeed loads of valuable information out there but your mileage may vary in regards to what works for different individuals.
Ask for help: Simply asking someone more experienced than yourself is always a great way to gain a new perspective on your problems. Professionally, I couldn’t have gotten anywhere if I hadn’t swallowed my pride and asked others for help in the beginning. Plus, most people love to help others out as it highlights their wisdom and skills. Offer to buy them a cup of coffee in exchange for an honest critique of your fitness regimen.
Change your environment: Sometimes getting out of your comfort zone and experiencing life in a different context can have dramatic effects on your life. I have found that it is much easier to start a new habit when I’ve just made a major change in my life. I began going to the gym much more regularly, for example, shortly after I moved into a new house. I had a new commute, new surroundings and new neighbors. Why not add a daily trip to the gym as a new habit as well before I get settled.
Remove inefficient routines: If you are looking to amp up your progress in the gym, try getting rid of inefficient routines that you know aren’t providing the results you want. Still doing situps and tricep extensions? Try replacing these exercises with planks and pushups. These work more muscle groups with greater intensity in a shorter amount of time. Win, win, win.
Repeat things that work: Lastly, don’t throw out the baby with the bath water. If you ever become frustrated in your progress and feel like you’re getting nowhere, don’t give up on fitness in general. Just because you aren’t pressing 200lbs yet, doesn’t mean that your healthy diet and regular cardio aren’t making you healthier. If you have noticed any results due to your lifestyle changes then pat yourself on the back! Getting in shape isn’t easy and even the smallest victory can be celebrated. Learn from the things that have worked in the past and don’t give up on what you know to be right.
Basically, debugging your lifestyle is simply a matter of adjusting variables until you begin seeing the outcomes you want. Your body is a system of connected components that each operate like small machines. The inputs will always have an effect on the outputs. Tweak as necessary.
(photo by jitze)
