Fitness plateaus are very common for those who exercise regularly. Even the most dedicated fitness guru may encounter times when their workouts don’t seem as effective, and their progress seems to come to a halt. By making a few small changes to your fitness routine, you should be able to push through that plateau and be on the right journey to achieving your goals!
Monitor Your Calories – It is important (especially if you are noticing a plateau) to monitor your daily caloric intake and what you are burning each day during exercise. You won’t make any progress if you don’t have an accurate understanding of how many calories a day you are burning, and thus allowing yourself to take in. A heart rate monitor and a logging app are two very important tools that can be utilized to track these numbers. I use a Polar heart rate monitor to log my workouts, and MyFitnessPal to log my meals. The great part of MyFitnessPal is that you can access your logs from both your mobile device and from your desktop, so it is easy to keep track of everything you are intaking. Keeping your numbers in line is a crucial first step for any fitness program.
Recalculate Your Calories – If you have been following the same calorie guidelines since beginning your fitness journey, it may be time to reevaluate – especially if you have already lost a bit of weight. Re-calculate your BMI and see if your calorie needs have changed.
Change Up Your Routine – Have you been doing the same program for months, without change? This could be the very reason your progress has come to a halt. Like our minds, our bodies easily get “bored”, and get used to our fitness routine – as they adapt very quickly to what we put them through. By changing up your workouts, you will effectively change your body. Try new workouts and activities, and change them up every thirty days or so. If you are stuck with only being able to do one routine, then mix up your current workout by adding in weights or high intensity interval training. Whatever you do – keep your body guessing and it will thank you in the end.
Build Up Muscle – If there’s one thing I’ve learned through the use of ChaLEAN Extreme, it’s that muscle burns fat! I used to be one of the many who were afraid of heavy weights because they didn’t want to “bulk up” – but believe me, this is a total myth! Women do NOT bulk up from strength training – they lean out – even while lifting heavy! The more muscle that you have in your body, the more calories you will burn throughout the day (even while you sleep). So pick up those weights and add them into your routine, and I guarantee you will notice a difference!
Start Your Day Off With Fitness – As much as I loathe them, morning workouts can really jump start your metabolism for the entire day. Whenever possible, try to get your workout accomplished in the morning, and your body will burn more calories throughout the day.
Clean Up Your Diet – 80% of our success comes from the kitchen – so the type of food that you put in your body is extremely important. Processed, junky foods can prohibit your body from being able to make the most of your workouts. Pay attention to what you are intaking and your body will take notice…. Fast! A product like Shakeology can help detoxify your body and keep you full and ready for an intense workout, with the best nutrients you can put in your body. Alternatively, Beachbody’s Ultimate Reset is a great way to “reset” your body and get your nutrition on track.
Stay Hydrated – Not drinking enough water can prohibit weight loss, and can actually cause you to retain water. Aim for 8 glasses a day, minimim – a gallon if you are highly active.
Get Some Rest! – It has been said that not sleeping enough can cause your body to hold onto body fat as a defense mechanism. Make sure that you are getting 7-8 hours a sleep a night to make the most out of your fitness routines, and to allow your body to properly recuperate.
If you need any further advice on breaking through a fitness plateau, sign up to have me as your FREE personal fitness coach here! I will be there to answer any questions you may have along your way.
We are in this together!