pounds you have been dragging around. You found a top-
notch fitness program and stuck with it religiously. Your
motivation shot through the roof as your weight
decreased week after week. Now you are 8 weeks into
your program and something has gone terribly, terribly
wrong.
The scale has stopped moving. You are not sure what is
going on, but you are absolutely positive that if
something does not change soon you will give up all hope
of being lean and healthy. You are at a plateau.
Hitting a plateau is often a time of disappointment for
most people. They feel lost and unsure of their next
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vengeance. The good news is that there is a simple solution to busting through a
plateau.
The secret is to continually change your program. Your body is extremely smart.
It learns to adapt to your workout program very quickly. That means that your
body learns to do your fitness program by spending less energy. In other words,
your body burns less calories, and less calories burned means slowed fat loss.
Changing your fitness program every 4-6 weeks is recommended by most fitness
professionals. You should change 1 or several of the following factors:
- Intensity Level
- Amount of Weight Lifted
- Amount of Time Spent Working Out
- Strength Training Method
- Muscle Specific Exercise
Simply changing 1 or more of these factors can shatter a plateau. Your body will
not be prepared for the new change and this will cause it to exert more energy,
or calories. As always your body will learn how to adapt to your new changes
every 4-6 weeks. Continually changing your routine is a good idea.
I prefer to have 2-3 different routines that I rotate. I will do a Pyramid routine
for 6 weeks and then shift to an Upper/Lower Body Split routine. I will also vary
my cardio program accordingly. Shattering plateaus will be easy so long as
something changes.
Should a change in your fitness routine not produce results then zero in on your
nutrition. You should eat 5-6 small meals per day. Your first meal should be
eaten within an hour after waking and each meal thereafter should be 2-3 hours
apart. Each meal should include a lean protein and a good carb. Eating this way
helps maintain blood sugar levels. It also reduces hunger pangs and cravings for
sweets.
Copyright 2006 strength-training-woman.com
Lynn VanDyke is the head trainer at http://www.strength-training-woman.com
Her wildly popular ebook, Melt the Fat, comes complete with over 100 exercises,
160 daily menus, 63 ways to stick with it, 100 strength training routines, 800
healthy meal suggestions and loads more. Learn more by visiting:
http://www.Melt-the-Fat.com
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