Past The Plateau

There are lots of tips out there right now about how to start a fitness program. But what if you are already a fitness fanatic but have hit a plateau? Here are some tips for you:

*Feel the Burn.
You have to push yourself in order to see results. The last few reps in resistance training need to be hard – almost impossible. With cardio, you should barely be able to carry on a conversation (get a doctor’s clearance to ensure you are ok to exercise at this level).
*Intervals.
Try changing up your workout by doing intervals of high intensity exercise for a short period of time (30 secs – 1 min) and then continue at a lower intensity for 5 mins. Repeat.
*Log your food.
Keep track of what you eat for a few days and see if there is something you can cut out or cut down on. As you lose weight, you need to adjust your calorie intake. Since you weigh less, you will burn less. See if you can cut out 50 -100 calories somewhere in your day.
*Drink Water
I cannot stress this enough. Drinking enough water is the easiest way to improve your chances of weight loss. Divide your body weight in half and that is aprox. how many oz of water you should drink each day. If you exercise, you will need more. So if you weigh 150 you need to drink 75 oz of water (more if you exercise and break a sweat).
*Avoid processed food.
Eat whole grains, non -starchy veggies, fruits, lowfat dairy, lean protein, nuts and fiber.
*Sleep
There is a lot of new evidence that links obesity to lack of sleep. Get some rest!

 

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About janabnana

MS in Exercise Science. Personal Trainer, Fitness Instructor.
This entry was posted in Health, fitness and wellness. Bookmark the permalink.

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