Have I Plateaued?
Ask yourself these questions:
- The scale isn’t moving
- Clothes aren’t getting bigger
- You’re hungry all the time
- Exercises aren’t as difficult
- You’re doing the same things, but not getting any results
What’s most frustrating about these signs is the fact that it might seem like you’re doing everything right. You’re eating what you’re supposed to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan. What’s going on?
Thankfully you can generally blame Mother Nature for your metabolic frustrations. What happens is that as your body changes, it starts to get ‘used’ to the new weight and wants to settle there. Your body has given you as many results as possible using the current menu and fitness program you’re on.
The reason why your body does this is to avoid starvation. It senses that it’s not getting as much food as it used to and so it tries to hold onto what you’re giving it. Or it’s getting used to the exercises that you’re doing, so it’s not responding in the same way. Basically, your body is leveling out – hence, the term plateau.
The reason why your body does this is to avoid starvation. It senses that it’s not getting as much food as it used to and so it tries to hold onto what you’re giving it. Or it’s getting used to the exercises that you’re doing, so it’s not responding in the same way. Basically, your body is leveling out – hence, the term plateau.
What can I do?
But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau. What you need to do is change up what you’ve already been doing so that your body has to respond. This can include several things:
- Increase your calorie intake slightly. Yes you read that right! Too few calories can actually make you gain weight. Make sure your eating the recommended amount for your age and weight. On days you strength train have a few extra calories (no more than 200-300) that come from nutrient rich food (veggies/fruit and protein)
- Increase the intensity of your exercise plan with interval training (READ below)
- Try adding more protein to your diet
- Drink more water
These simple steps can sometimes recharge your body and put it back into fat-burning, weight-losing mode. A weight loss plateau is something that every dieter will see at one point or another, so don’t feel like you’re not heading in the right direction. Often, a plateau is that sign that you’re doing a good job already, but that you need to tweak something.
The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.
True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath.
For Example:
60 Seconds of Jumping Jacks
60 seconds of Marching
Repeat 6-8 times for a total of 10-15 minutes.
The goal – and the effectiveness – is to challenge yourself so that at the end of 10-15 minutes – you have had one heck of a workout! If you could easily go another 10-15 min, then you have not worked hard enough. Go back and increase the effort and intensity.
When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.
No special equipment necessary – in fact, the more you USE your Body – the more effective your Fat Loss results!
Body weight intervals are more effective for you are using all the major muscles in your body. They are also great for when you are short on time or cannot leave the house and sure help if you are in need a quick burst of energy.
Studies -as well as countless testimonials of Cardio Queens – prove high intensity cardio workouts “Intervals” can provide all of the following fitness benefits:
* dramatically boost metabolism – both during AND after exercise
* faster rate of body fat-to-energy conversion
* preserves lean muscle (muscle is your metabolism – you do not what to lose this!)
* significant increase in aerobic capacity (Max VO2) = increased endurance and stamina
Please Note:
Working Out Effectively Will Only Take You So Far
Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.
(i.e. What and How Much are you eating?)
If you are willing to make an effort to try something different but are hesitant…I really want you to think about the hours you spend each week exercising. Is this all the effort getting you results or getting nowhere.
By switching to a more effective workout style, imagine how you could take the time that was spent “exercising” on things that do give you a positive return, ways to better spend your time to enhance your life.
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