So now you are fully engaged in your new habits for the new year-good for you! But….you may (actually, it’s likely you will) hit a plateau. This could come in the form of a pause in weight loss or muscle growth, or a change in your energy or hunger levels. Acknowledging it now, and planning for it before it happens is the best way to attack it. Here are three quick tips on how to get past that inevitable stagnant period.
- Keep track of what you eat for a few days and evaluate. Make sure you are taking in enough nutrient dense calories and not over-indulging in some of the good things that can become mistakes, like nuts, and cheeses. These are great choices, in moderation, but can get out of hand easily. Also, if you aren’t eating enough good carbs (to account for your physical activity), your body may store some of the nutrients as sugar (then fat) as a response to the restricted intake.
- Step out of the rut. Literally and figuratively-Look at your exercise routine and make some changes to the duration or intensity of your cardio and increase the weight or number of reps/sets you are doing. Remember the relationship between the two- if you increase the weight, decrease reps/sets until you become accustomed to the new weight. Likewise, you may need to adjust your time (temporarily) for cardio in response to higher resistance.
Even fitness guru Chris Powell advocates taking a (planned) break! This girl agrees!
- Take a break. Yes, seriously, especially if an increase in the duration or intensity of your exercise is not feasible (because of time or energy). Taking a break is a bit like letting your foot off the gas a little and not having your body feel the “pedal to the metal” sort of stress. You still need to make good food choices and remain active physically, but back off for a few days and allow your body to catch up with your mind. You have your head in the game, now let your body catch up for a few days. Owning and acknowledging the need for a break will allow you to plan for it and experience it guilt free, as well as get right back on track after a few days. Believe me, it works. The rest will allow you to come back with greater intensity and determination, if it is planned. That is exactly how rest works within your daily workouts. Studies show that rests between sets can lend to a higher level output in the subsequent sets. (Besides, Chris Powell sometimes incorporates this in his training plans, too-so it must be good, right?!)
Keep in mind your results may stall because you’ve already reached your healthiest weight, or because you need to challenge yourself more. Only you can determine whether your goals are for health or are purely cosmetic at this point, but, is imperative that you choose to challenge yourself if you want to continue to move forward.
So, good luck and be well! Keep making good choices for better health-Your Best Fitness Friend
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