Saturday, November 3, 2012

Blasting through Plateaus

I have seen and heard it time and time again. You embarked on the journey towards a better you; through dedicated fitness and nutrition. The months pass by, and the weight melts off. You are stronger, fitter, leaner, more muscular, and in overall better shape. You are feeling great. Then it happens...you start to stall. You are doing everything you have always done, but for some reason, you hit a plateau.

Before you freak out, relax and take a step back; this is very common, and it happens to most of us. We can't understand why our efforts are not providing the same positive results we were accustomed to seeing. This is the critical point where we need to mix it up.

Our bodies are amazing machines that have the ability to adapt to change very quickly. You may read this and think: "I am working very hard, doing everything I can." I am not questioning the work. But it is time to start questioning the approach.

My four approaches to success are strength training, cardio, nutrition, and sleep. You may be including all of these elements in your arsenal, but if your results have leveled off, it is time to mix it up. You need to provide a shock to your body, so it has something new to adapt to (which should bring positive change).

Strength Training

If you have been doing solely resistance machines, it is time to add free weight work into the mix. If you have been lifting light weight for high reps, it is time to add heavier weight that challenges you in the 8-15 rep range. If you have been doing straight sets, it is time to throw circuit training and high intensity interval training into the mix.

Cardio

If you have been cruising along on the treadmill, elliptical, or stationary bike, it is time to step it up. Ramp up the incline on treadmill/elliptical and push yourself for intervals i.e. 1-2 minutes of high intensity, followed by a few minutes at your usual grade/pace. Hit the stair climber. Start doing conditioning exercises such as mountain climbers, jump squats, side shuffles, squat thrusts, etc. If the average gym fare doesn't excite you, get out and walk, run, or bike!! You will be able to push longer without the monotony of gym cardio equipment.

Nutrition

The body's metabolism adapts to the same eating patterns just as your muscles adapt to the same fitness routine. Mix it up. Eat a variety of meals throughout the week, or at least change your diet week to week.

Sleep

Often neglected and undervalued, sleep is a vital part of the equation for success. Your mind and body recover the most during rest. They will also recover faster with consistently good sleep patterns. I recommend 7-8 hours a night.

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

No comments:

Post a Comment