subject: Break Through Plateaus: Getting out of the weight ooss rut [print this page] Break Through Plateaus: Getting out of the weight ooss rut
So you've been exercising and eating right, which has brought you great success, but lately it seems that the basics to weight loss are just not enough. For the past 3 weeks to a month, you haven't lost any weight. You have finally reached the point of the most hated word in the health & fitness industry which is PLATEAU. When people reach a plateau in there fitness regimen, they may get discouraged and quit, or just feel that it wasn't meant for them to lose any more weight. If you have reached that point on your journey to fitness or you are just starting to workout, here are a few tips you can use to break through the dreaded plateau and continue toward success.
Change up your workouts. Try circuittraining. Your body has the ability to adapt to any program within 4-6 weeks. So instead of focusing on just reps and sets, try incorporating a circuit workout with minimum rest between stations. Traditional programs are designed to let you do a set of 4-6, 8-12, or 15-20 reps of a exercise with 45-90 second rest in between each set. When you rest between sets, your heart rate decreases and therefore your body does not burn as many calories. In contrast, during a circuit workout you get a total body workout, targeting each muscle group and you only rest when you complete the full circuit. The benefit of this approach is that your heart rate maintains an accelerated pace which allows you to burn more calories overall. Try between 1-3 sets of a circuit workout and you will feel the difference!
Become a little more active in your daily life. Instead of paying someone else to do it, how about completing your own outside chores? Get out in the yard and cut the grass, rake the leaves, shovel the snow, or wash the car. These activities will help you burn extra calories that you may not burn with your normal diet and exercise regimen. Neil Spruce, CEO of Dotfit.com says instead of sitting down at your desk, stand while you work on your computer. By standing, your heart rate is higher than it is when you sit, so you will be a few extra calories.
Eat more protein. Most Americans don't eat enough protein. By consuming 25-30% of your daily caloric intake as protein, you are likely to burn many more calories than when you consume fats and carbohydrates.
Explore natural supplements. Natural supplements can be helpful when incorporated with a healthy diet and exercise. There are many safe and natural products on the market that you may find helpful with various aspects of losing weight and becoming healthier. Ask people at your local gym what type of supplements they are taking or visit your local health food or vitamin store to get more information on which supplements may be right for you. Remember, before taking any supplement, consult with your physician.
Go to sleep! In order to have the energy required to exercise and live your best life, you need between 6-8 hours of sleep every night. Anything less will deprive your body of much needed energy and cause your metabolism to dip below optimal levels. To help your body functioning at its best, adequate rest is a must!
The next time you feel like your weight loss has tapered off, be sure to follow these suggested steps and you'll break through that plateau and take your fitness to the next level.
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