HOW TO OVERCOME PLATEAUS IN WEIGHT LOSS & FITNESS
Whether you are trying to lose weight, get in shape, or are an athlete, #plateaus are something that everyone encounters. Hitting plateaus can be very discouraging but by applying a few simple strategies to your workout you can easily overcome them and keep making progress! Here are four easy tips to help you bust through your plateaus and take your body to the next level.
TIP # 1 CHEAT MEALS – Incorporate a cheat meal into your program once a week. While a cheat meal can make a wonderful reward to keep you motivated it also serves a more important purpose. There is a hormone in your body called Lepton. Think of Lepton as your metabolic regulator. When you are following a low calorie diet for a long period of time your Lepton levels will drop as your calorie intake levels drop. This causes your metabolism to slow down and your body will begin storing fat because that hormone is telling your body to get into starvation mode because it isn’t sure when it is going to eat again. By incorporating a cheat meal into your program you are letting your body know that it doesn’t have to go into survival mode. A cheat meal actually lets your body know it is ok to continue burning calories.
TIP # 2 TAKE SOME TIME OFF – Taking time off is extremely important if you have been following a rigorous program for eight to twelve weeks. When you are in a constant mode of work out with lower calorie intake your body is in a constant state of agitation. Taking a week or two off of your program is a great way to tell your body to rest and to start the recovery process that it cannot do when in an aggressive workout routine. After your time off when you begin your training again your body will respond to what you are trying to tell it.
TIP# 3 CHANGE UP YOUR ROUTINE – When you perform the same routine day after day your body becomes stronger and knows what to expect; therefore, your body does not have to work as hard to complete the same work out. If you are doing palates three times a week maybe try adding some weight training. If you are running everyday maybe add a spin class. If you change up your routine so that your body doesn’t know what to expect from you then it will work harder for you and give you great results.
TIP # 4 HIGH INTENSITY INTERVAL TRAINING – High intensity interval training is basically spiking and dropping your heart rate through methods of cardiovascular exercise. Jump rope, battle ropes, ply metrics are things that will spike and lower your heart rate through exercise and will accelerate your body’s progress. Pay attention to your body during your workout. If you were doing twenty minutes on the treadmill and getting your heart rate up and you realize you are now doing thirty minutes before your heart rate is getting up where you need it this is a good time to add high intensity intervals to your program. You can stay on the treadmill but try alternating running at full sprint for 45 seconds then doing an upward incline walk for a minute then full sprint for 45 seconds. After about twenty minutes of alternating you are going to find your heart rate right up there where you need it to be.
THESE TIPS ARE MEANT TO ENHANCE YOUR FITNESS PROGRAM AND SHOULD BE ADDED TO A WELL ROUNDED PROGRAM TO BOOST YOUR RESULTS.