Many times I have been stuck at a fitness plateau and couldn’t figure out what the problem was. Here are a few tips to help you boost your fitness program to get the most out of every workout. This article is by Shelly Greenfield and she is a certified fitness trainer and writes a weekly fitness column for the Post-Bulletin.
I hear these types of questions often: “I run three-four days per week, strength train twice and the scale won’t budge,” or “I eat ‘super healthy’ and workout three times per week, why can’t I see my abs?” “I lift hard each week, and never seem to see progress in my legs.”
Here are some key things to consider in assessing where your sticking points may be.
1. Is your program intense enough or well balanced?
Are you working in the proper zone to burn calories and challenge your body? If you typically jog at a specific pace, try adding sprint intervals or other high intensity exercise into your regimen.
2. Are you lifting heavy enough in your strength workouts?
The truth is, to ramp up your metabolism you need to lift heavy weights. When performing resistance exercise, choose weights that are heavy enough that it feels like a seven out of 10 on the effort scale, in the rep range you are working.
Sometimes the smallest thing can change the way our body reacts to exercise. If you do the same types of exercise at the same intensity every workout – you body will adjust to it. I think cross training – doing a couple of different types of exercise and rotating them really keeps you body off guard and you gain the most from your workouts. A good example would be walking with weight training, or swimming along side your running program.
3. Are you eating too many processed carbohydrates?
Just because you work out, doesn’t give you a license to eat whatever you want. Whether you are a runner or you play tennis to stay in shape, carbohydrates are an important part of your refueling process.
But, consuming the wrong types (or too many) can lead to issues with managing insulin. If your insulin is out of control, it is difficult to lose fat and look lean and toned. Carbohydrates that are unprocessed whole grains such as quinoa, steel cut oats, wild rice, etc are absorbed more slowly and do not cause insulin surges that processed white carbs (white pasta, bread, rice) do.
4. Are you eating enough and at the right time?
Many factors go into determining how much food is right for you, including your body type, metabolism, goals, and type of workouts performed, to name a few.
Many that are trying to lose weight assume that cutting calories is the key to faster weight loss. If you are drastically cutting calories (and nutrients), your metabolism will slow down.
To keep metabolism steady and lose weight, eat small, healthy meals and snacks throughout the day. Choose low-fat protein, high fiber and lots and lots of vegetables.
Another thing that happens when you cut your calories is you feel tired. When that happens you will usually have a less effective workout. You need fuel to get the maximum effort and for your body to be able to handle the stress and recover properly.
Refueling with complex carbs and a complete protein source after a workout, especially strength training, is important for muscle recovery and growth. If you are wanting to develop size and strength, feed your muscles.
Post-workout is one of the most important meals of the day, so don’t delay more than an hour.
5. Are you getting adequate rest?
Studies have shown that people who get at least seven hours of sleep per night have less body fat than those who sleep less. Effects of sleep deprivation are hormonal disturbances, specifically involving leptin and ghrelin, which regulates growth hormone.
Tweaking a few habits can make a huge difference in a short time, and you will be happy you found the missing link.
Source: Postbulletin
I hope these tips have helped you. Getting fit and staying fit makes you feel great, with that said it’s not always easy. This is especially true if you are competitive and always trying to out due yourself. My last thoughts are to congratulate yourself on the time and commitment you put in and realize how much better and more comfortable you life is because of it.