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IF YOU HIT A PLATEAU
to eliminate boredom and keep the pounds melting off. Each week you add more reps or another set, which means your muscles are challenged in new ways—and that means new muscle growth and more calorie burn.
But if you've hit a plateau, add some cardio to your program. But don't freak out if you hate running or treadmills—you can knock off an effective cardio workout in just minutes.
Here are five tips to help avoid weight-loss plateau:
Keep things varied with intervals. They burn belly fat more effectively than standard cardio. Remember, though, that intervals are relative—so increase intensity equally. The biggest mistake people make is working too hard during the recovery period, which defeats the point of intervals.
Interval training will skyrocket your post-workout metabolism, allowing you to burn almost twice as many calories as you would with traditional cardio workouts, Your easiest move: Get on a stationary bike, go as hard as you can for 20 seconds, rest for 20, and go again. Do that eight times. You'll be drained—but done in just minutes.
Use your days off effectively. Non-training days don't necessarily mean non-active days. Aim to do 30 minutes of light cardio or stretching through leisurely activities such as walking your dog or try yoga. It will improve your breathing, focus, and endurance—not to mention relieve sore muscles. This sort of between-workout activity can be mentally refreshing and physically restoring—perfect for breaking out of a slump.
Don't overdo it, though—you don't want to compromise your "on-day" workouts. Your focus should always be on quality, not quantity. Your body needs time to recover after difficult sessions.
Learn to increase resistance properly. Focus on reps before weight. If a set calls for eight reps, any weight where you can do six to 10 reps is the right amount. If you can do more, increase the weight; if you can't do six, drop back.
Write down what you eat. Your gains at the gym are reflected on the scale only if you're eating a healthy diet
deepdiver
But if you've hit a plateau, add some cardio to your program. But don't freak out if you hate running or treadmills—you can knock off an effective cardio workout in just minutes.
Here are five tips to help avoid weight-loss plateau:
Keep things varied with intervals. They burn belly fat more effectively than standard cardio. Remember, though, that intervals are relative—so increase intensity equally. The biggest mistake people make is working too hard during the recovery period, which defeats the point of intervals.
Interval training will skyrocket your post-workout metabolism, allowing you to burn almost twice as many calories as you would with traditional cardio workouts, Your easiest move: Get on a stationary bike, go as hard as you can for 20 seconds, rest for 20, and go again. Do that eight times. You'll be drained—but done in just minutes.
Use your days off effectively. Non-training days don't necessarily mean non-active days. Aim to do 30 minutes of light cardio or stretching through leisurely activities such as walking your dog or try yoga. It will improve your breathing, focus, and endurance—not to mention relieve sore muscles. This sort of between-workout activity can be mentally refreshing and physically restoring—perfect for breaking out of a slump.
Don't overdo it, though—you don't want to compromise your "on-day" workouts. Your focus should always be on quality, not quantity. Your body needs time to recover after difficult sessions.
Learn to increase resistance properly. Focus on reps before weight. If a set calls for eight reps, any weight where you can do six to 10 reps is the right amount. If you can do more, increase the weight; if you can't do six, drop back.
Write down what you eat. Your gains at the gym are reflected on the scale only if you're eating a healthy diet
deepdiver
Amen!
Definitely keep challenging ourselves and pushing to the next level is where we're going to see results. Thank you!
Definitely keep challenging ourselves and pushing to the next level is where we're going to see results. Thank you!
Lonelymom - You may also want to change out the style of exercise and do some muscle stretching, strength training and core building to change out with the cardio workouts ... :0)
Thank you for the advice. I had a guy at the gym tell me the same thing last time I was at a gym. Now I count calories, but only tell I can figure out what foods are the best for me and I do my Tae-Bo atleast every other day. I can't seem to fit it in everyday so I do give my body a day off to rest. I would like to buy that new video Turbo Jam because it looks like a lot of fun. If I do buy it I will do it one night and Tae Bo the next or continue with the everyother day and do Tae Bo one and Turbo Jam the next.
deepdiver - You indeed are a welcome addition to the community and your post is most informative and insightful. As twehner said, sure hope you'll stick around and share your knowledge with the members of the community .. they are a great group of people and so eager to learn and share .. and could benefit from your experience.
Would you mind if your information is shared and placed in the Health Page section for future reference by community members???
twehner and gokuangel - It is indeed amazing to watch as you live and learn about plateaus and each conquer your own weight loss goals. You are not only choosing to live the best life you can, you are so inspiring to all of us! Thanks for being here and being active members of the community ... we are blessed ...
Would you mind if your information is shared and placed in the Health Page section for future reference by community members???
twehner and gokuangel - It is indeed amazing to watch as you live and learn about plateaus and each conquer your own weight loss goals. You are not only choosing to live the best life you can, you are so inspiring to all of us! Thanks for being here and being active members of the community ... we are blessed ...
i agree twehner! i have stopped counting calories too and just stick to my own plan lol i watch what i eat but i plateaued as well and now that i started doing new exercise DVD's the scale is moving again!! YEAH!!
Thank you! Coupled with our illustrious CL's nutritional info about conquering a plateau, I feel so much better-educated.
Actually, for me since I do NOT follow any eating plan nor do I EVER count calories, I'll bet most of my plateaus are more of the nature you're writing about. It's funny that I kind of figured it out over the last couple of weeks. I even touched on it in Ranae's journal earlier today. Your post has confirmed that for me.
I've been almost obsessive-compulsive about working out for several months now, but I ALWAYS do the same thing. But, recently, I was gone for 2 weeks and that took me away from my routine for longer than that. This past week, the inclement weather (esp. as it affected my job), took me away from exercise for 3 DAYS!!! (This after thinking that I was BAAACKKK!!!!!) But, I've lost 3lbs in the past 2 weeks. Obviously, changing up my routine hasn't hurt me. Now, that I know a more proper way to do it (thanks to you!), I plan on incorporating your advice into my schedule ASAP!
Thank you so much!!! You should stick around, we need people like you.
Actually, for me since I do NOT follow any eating plan nor do I EVER count calories, I'll bet most of my plateaus are more of the nature you're writing about. It's funny that I kind of figured it out over the last couple of weeks. I even touched on it in Ranae's journal earlier today. Your post has confirmed that for me.
I've been almost obsessive-compulsive about working out for several months now, but I ALWAYS do the same thing. But, recently, I was gone for 2 weeks and that took me away from my routine for longer than that. This past week, the inclement weather (esp. as it affected my job), took me away from exercise for 3 DAYS!!! (This after thinking that I was BAAACKKK!!!!!) But, I've lost 3lbs in the past 2 weeks. Obviously, changing up my routine hasn't hurt me. Now, that I know a more proper way to do it (thanks to you!), I plan on incorporating your advice into my schedule ASAP!
Thank you so much!!! You should stick around, we need people like you.
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