If you reach a plateau what do you do???!
Question: Im 5'8 and 144 .( my goal is 135).. 1 lost 6 pounds in a month and a half on my new lifestyle. Now i have reached a plateau. this is what i HAVE been doing 4-5 cardio a week for 45- 60 minutes and pilates and weight training class. What can i do to get below this plateau? I eat 1500 calories a day and burn 300-500 from my workouts. Should i just stick to my program and be patient or change it up... so any suggestions would be awesome. I know im not fat.. but i have most of the fat in my stomach so i want to get rid of that
THANKS :)
Answers: Im 5'8 and 144 .( my goal is 135).. 1 lost 6 pounds in a month and a half on my new lifestyle. Now i have reached a plateau. this is what i HAVE been doing 4-5 cardio a week for 45- 60 minutes and pilates and weight training class. What can i do to get below this plateau? I eat 1500 calories a day and burn 300-500 from my workouts. Should i just stick to my program and be patient or change it up... so any suggestions would be awesome. I know im not fat.. but i have most of the fat in my stomach so i want to get rid of that
THANKS :)
Take it easy, Ms. S. This won't be the last "plateau" that you'll hit. It's important to recognize it for what it is (which you did) and take corrective action (which you are asking for). Good for you!!! You are, for sure, on the right track and taking your weight lose seriously!!!
Whenever I reach a plateau, the best thing I've found to do is to CHANGE my routine. be it diet or exercise, my body has, obviously, adapted to what I am doing. So shake it up a little. Change your cardio around....if you normally do the treadmill, switch to the stairmaster for 1 week. If you normally use the weight machines, switch for a week to free weight dumbells. And change the diet around too. Try a week of gram counting instead of calorie counting. Try to consume 150 grams of protein a day, 120 to 140 grams of carbs a day, and no more than 40 grams of fat.
But to get out of a plateau "rut", you gotta shake up your exercise and diet program.
Good luck and keep up the great work!
try shocking your body by doing something outrageous (nothing Dangerous) but go faster longer heavier and so on.
try changing your excercise program. Im not sure abuot weight loss, but it running and weight training, if you do the same thing all the time, your body gets good at it, and eventually you will hit a plateau. Try increasing weight or the number of reps or both. Try different intensities for your cardio.
However, i think weightloss goals are a littly sketchy. If you look the way you want to look at 144, what does the number 135 mean to you? its arbitrary and possibly not healthy.
Please consider www.sparkpeople.com. I have used it for the last 2 years. It is a free service for people who are seeking to live healthier. There are tools to help you track nutrition [not just your calories, but fat, carbs, protein, and water], exercise [aerobic, weight training, and EVERYDAY activities too]. There are recipes, new exercises & diets and articles about everything. They even have forums where you can encourage others, or get motivation from others.
I would try the pool, or maybe a rock wall. I have an excellent video called 8 minute abs. The people are wearing 80's style cheesy workout leotards, but the exercises are awesome. I walk away feeling it, but not sore or exhausted. You can still get the dvd's at walmart, and on amazon.com