7 reasons your workout results have plateaued!

March 25, 2009 at 1:59 pm 2 comments

crunchIt can seem like things are going so well for the first few weeks then you keep looking at the scales or wondering why your clothes are still tight. You huff and puff on the treadmill, bike or cross trainer but your body isn’t changing. Many people think all I have to do is thirty minutes exercise per day. If you are smart about what you do in that time you will be well on your way to a leaner, stronger and fitter YOU! Here are reasons to get the most out of your time and ways you are wasting your time to achieve that goal.

1.You love that program you are following but you began it last year and 6 months later you are still doing the same exercises. You liked how they worked and made you feel when you started so why change right?                              Our bodies adapt to change very fast and most trainers recommend a program lasting no longer than 6 weeks before changing it up. I stick to a four week plan as it suits me. Change it up regularly and you will never plateau!

2.You rush through the workout and barely catch your breath because you have a million things to do. I spoke recently on the importance of breathing and the power you can generate while breathing properly. When rushing you are going to have poor technique and not only increase the potential to injure yourself but you will be less likely to pay attention to the areas you are trying to work. Slow down your reps to learn the movement properly and concentrate on breathing diaphramatically. You will achieve so much more from the attention to detail!

3.You are taking in the latest goss from the New Idea or Famous magazine but 20 minutes have passed and you are barely sweating. We cannot exercise with appropriate intensity while reading or texting. Turn up the music or chuck on your Mp3 and get into the mood. Start the grind and burn the fat.

4.You are just going through the motions but you hate the same old exercises in your aerobics class. You don’t have to do it! Find something you enjoy. Join an outdoor fit camp or play squash or go roller blading. But above all do something you enjoy and can be enthusiastic about. You will not fall off the wagon if you enjoy it.

5.It seems to good to be true that you just burnt 500 calories on the cross trainer at lvl 10. They are a rough guide but those calorie estimates are NOT accurate. If you really want to find out then workout with a heart rate monitor. If you are not perspiring then you are not working hard (unless you have a problem with dryness)!

6.Skipping resistance training altogether. You are afraid that you will get all muscular like a bloke and so you only do “cardio”.  Study shows that your metabolism increases significantly after resistance training. This is an article from the latest sport and science journal.>> The present data therefore suggests that the most favourable technique for stimulating a negative energy balance that might lead to reduced body mass is a combination of aerobic and resistance exercise. <<So do 3 resistance workouts and fit in smaller high-intensity interval cardio sessions to get the most bang for your buck!

7.You have been faithfully doing your 2 session per week and your body isnt changing. You have found the adaptation stage and need to turn it up a notch. Get out on the weekend and do some extra activity. Park further away from the shop entrance, Walk an extra block from the bus stop. Incidental movement is another way to easily change it up. Keep burning the fat!!

Tim




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Entry filed under: Exercise.

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2 Comments Add your own

  • 1. Nathan  |  March 28, 2009 at 7:54 pm

    Hi Tim

    Can’t agree more about changing things around. As you know I will do anything Les Mills – I have started doing more Combat (don’t laugh) and RPM. Ihave found body shape has changed a little bit – but according to my heart rate monitor I am actually burning more Cals in combat (approx 900) as opposed to attack (800) – who would have thought but I am enjoying the change.

  • 2. Fred  |  March 30, 2009 at 12:47 pm

    Great list of reasons, Tim! I think the two biggest are staying with the same routine for more than 4-6 weeks and not having enough intensity in your workouts. (#1 and #3) Mindset and attitude are two other factors people forget about, as well.

    Thanks for the post!

    F.

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