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Fitness

Overcoming the Exercise Plateau

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    An exercise plateau can be one of the most frustrating experiences for someone who’s trying to lose weight. When you work out faithfully and see that the scale hasn’t budged, it’s enough for most people to quit trying. However, to see the results you want, it’s important to recognize that you’re experiencing a plateau and that you can conquer it.

    However, to see the results you want, it’s important to know that you’re going through a plateau and that you can conquer it.

    Exercise Variety

    Alternate different workouts.

    Part of the reason why you might be experiencing a plateau might be because of your exercise routine. If your typical routine involves going to the gym and hopping on the treadmill for an hour, you’ll probably experience a plateau. In this case, the plateau doesn’t happen because treadmill workouts are wrong. It’s because your body needs to be tricked into losing the weight. The body normally wants to hold on to the fat.

    The way to shake it off effectively involves keeping the body guessing. Once the body figures out the treadmill routine, it’ll figure out a way to hold on to the weight. Instead of struggling with this issue, switch things up in your routine.

    It’s because your body needs to be tricked into losing the weight. The body normally wants to hold on to the fat. The way to shake it off effectively involves keeping the body guessing. Once the body figures out the treadmill routine, it’ll figure out a way to hold on to the weight. Instead of struggling with this issue, switch things up in your routine.

    Incorporate an elliptical machine and the rowing machine during the weekly workouts. To burn more fat and calories long after the workout is completed, start lifting heavy weights.

    Another great way to avoid hitting a plateau in your workout routine is to take advantage of different classes such as water aerobics sessions, cardio dance classes, and boot camps. These exercises will keep the heart in the fat-burning zone, and you’ll drop weight in no time.

    Rest

    Allow yourself 1-2 days off each week.

    One part of maintaining a healthy physique involves rest. After a long day of work, it’s important to get a good night’s rest. Whether you need six hours or eight hours, your body needs to recharge. When you avoid getting rest, this is a breeding ground for a destructive and unproductive lifestyle. The same concept applies to your body when it comes to experiencing a plateau.

    When you overwork your muscles, they’ll burn out. Just like you’re unable to work productively when you’re feeling fatigued, your body is the same way. To prevent fatigue and a plateau, take one to two days off every week. Give your body a chance to rest and recharge. If you feel like you have to move, take a walk outside. Don’t overdo it, though. Your body will thank you.

    Diet

    Focus on minimally processed foods.

    Even though exercise plays a role in weight management, your diet is what can make the difference. You can’t outwork a bad diet. If you’re eating burgers and fries after workouts, you’re going to maintain or gain weight.

    To avoid the plateau, begin filling your plate up with healthy fruits, nuts, vegetables and lean meats. Watch the portion sizes but remember that you can enjoy delicious foods that your body will enjoy. Additionally, these foods will benefit your body and complement your exercise regiment.

    Track what you’re eating.

    As you compile your list of foods, there are two great tactics to consider. First, you must track what you’re eating. It may be a time for experimentation as you learn what healthy foods your body responds to the most. As you figure it out, make sure to write it down and keep a food journal. The second thing to consider is meal prepping.

    When it comes to almost anything in life, Alan Lakein once stated:

    when you fail to plan, plan to fail.

    Meal prepping your food at the top of the week. If you plan your meals ahead of time, you’re less likely to fall off the wagon and eat something unhealthy like fast food. Make sure you prepare healthy meals that you’ll enjoy eating. Instead of drinking tons of sugar-laden juices and sodas, opt for water to flush out the system and stay hydrated.

    If you must have something to drink in addition to water, choose smoothies filled with fresh fruits, vegetables and supplemental ingredients like flax seeds, chia seeds, and goji berries.

    Between these three tactics, there’s no reason why you should still feel stuck. As you continue to switch things up and your plateau disappears, take note of what worked really well and learn how to adjust as your weight loss/management journey continues!