Punch through Plateaus
Totally Fit 4 Life - Being transformed into the image of Christ mind, body & spirit.
RSS Follow Become a Fan

Delivered by FeedBurner


Recent Posts

End of Week Review 6/23/2017
Char's Chicken Salad
United or Divided: Will We Stand?
Put Your Environment to Work for Your Workout
End of Week Review 6/16/2017

Most Popular Posts

It Begins with to Whom We Belong
Run, Run, Run!
Where did THAT come from?!?!
Lectio Divina: Christian Meditation
End of Week Review 7/17/2015

Categories

athletic wear
aviation
beginning exercise
Christian faith
Christmas
Contest
Devotions
End of Week Review
Events
From the desk of Charlaine
Hard core workout
health
healthy living
healthy low cal recipes
Holiday Tips
life challenges
limited abilities
midlife
New Age & Christianity
New Life
nutrition
Outdoors activities
Pain Reduction
Pastors & Families
pastors and ministry
performance
Personal Experience
Personal Training
Product Review
Purpose
recipes
relationships
self-defense/martial arts
self-image
special diets
special groups
special ocassions
Stress relief
Summer
Travel tips
vacation
weight loss
Winter
Workouts for daily living
Zen and Christianity

Archives

June 2017
May 2017
April 2017
March 2017
February 2017
January 2017
December 2016
November 2016
October 2016
September 2016
August 2016
July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
December 2013
November 2013
August 2013
June 2013
May 2013

powered by

My Blog

Punch through Plateaus

So you've been working out all summer. While everyone is relaxing by the pool, you've been making waves. When everyone was out having fun, you were knocking yourself out in the hotel fitness center. While your neighbors were buzzing around on their riding mowers, you were pushing yours and clipping hedges by hand with the sweat pouring down your face.Now your weight is at a standstill. It hasn't budged for weeks. Is that the thanks your body gives you for all your hard work? Not only that, you don't feel good anymore. What gives?

It's possible you over-trained. Good, hard workouts are great for losing weight and getting great muscle definition. But training hard requires more rest than the basic cardio and weight machine workout If you are doing HIIT, Tabbata,Bootcamp or Crossfit workouts, be sure to get adequate rest. Never do them two days in a row for two reasons: 1) risk of injury greatly increases and 2) you will begin to feel ill and lack your normal zip. The reason for rest is to give your body the time to rebuild muscle fibers you just broke down in your workout.This is a tip from the heavy lifters because they have this down very well. Rest is the interlude between activity and success.

Another reason you may have hit your plateau is because you need to make changes to your workout plan. The pitfall of working out regularly after work is routine keeps you going to the gym. You know if you stop anywhere except the gym, you will just go home. On a rest day, take the time to plot out changes in your workouts.Think them through while you are doing your cardio so you can put them into practice the next workout session.Try these things to help your self get back in your zone:

Change your workout patterns.
For example, if you are doing a regular weight routine with the body areas assigned to days, try putting in a full body day or a functional training routine. Rearrange your days so you don't overdo the muscle groups being worked.

Change how you do your cardio.
If there is a track in your gym, the push off phase will rev your workout up if you alternate it with the treadmill. The treadmill is often underutilized. You can do Fartlek training which means you go as hard as you can until you are exhausted, then drop it down into a low jog or walk. There is no timing involved, just your listening to your body. This will allow you to find out better what your body can do and where it struggles. You can also take up a different form of cardio.The elliptical will challenge you differently as will Jacob's Ladder than the treadmill.

Take a break.
What? Yes, take a one or two week break from your routine.Do only cardio during that time. Keep it light. This works great if you are on vacation. Adjust your food intake down by 250-500 calories because it won't require the extra fuel your HIIT workouts require, but don't go below 1,200 calories per day, ladies, or 1,500 for men. Then begin a totally new routine or exercise venue. This will stoke the fire again.

Examine your food intake.
Our bodies need 10-35% of total calorie intake of lean protein. Dieters often cut this down too low for fear of gaining weight. Plant-based proteins are great for weight loss. Try soy, quinoa, amaranth, or hemp seed. These are all complete proteins. Also, eggs are getting a bad rap nowadays. They are a great source of protein. Set up your meals so they are supporting your higher energy times, but are lighter during lower energy times. Cut out simple sugars and carbs like corn syrup , white sugar and white flours, sugar alcohols (look on nutrition label), Avoid trans fats, saturated fats, and processed foods. Keep healthy oils in your diet. Increase whole grains, fresh fruits and vegetables.

Just a few simple changes will help you punch through your plateau. You will be glad you did!

May God bless you!


Images: top, by MattSkogen on Pixabay. bottom, by Emma Hall on Unsplash.

1 Comment to Punch through Plateaus:

Comments RSS
Richard on Thursday, February 02, 2017 5:30 AM
Thanks for sharing
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment
Website Builder provided by  Vistaprint