Making It Over The Plateau
Feeling like you've suddenly stopped seeing results? Maybe you've hit a plateau and it's not uncommon. If your program is not continuously updated to keep up with the adaptations that your body has made, you'll practically be guaranteed to plateau at some point during your weight loss or reshaping transformation.
What's The Problem
Step one is to determine the cause of the plateau. Maybe you're eating more calories than you think you are. Many ladies actually underestimate the number of calories they're taking in. Keep in mind that as you lose weight there is less of you to fuel both during rest and activity, so your metabolism slows down a bit. You can continue to counteract this effect with frequent weight training. Or maybe, just maybe, you've cut your calories so low that your metabolism has slowed down to preserve energy. A third possible culprit could be the fact that your body has adapted to your current exercise routine. This comfortable exercise zone keeps your body at its current fitness level, but without a challenge, your body will not make further improvements.
Make It Happen
Take action now. Is your caloric intake too high or maybe way too low? Make the appropriate adjustments. Once you've done that, take a look at your exercise routine. Is too easy? Are you challenged during your workout? How often are you working out? Can you add in an extra day of exercise or increase the number of circuits you're doing? Maybe it's time to step it up to a more challenging workout.
Balance is the Key
Moderately reduce calories (or increase calories if the case may be) to a level that can nourish you and help you reach your goal weight. Apply the same principle to your exercise program. Trying to increase exercise to unrealistic proportions will only set you up for failure and possible injury.
If you can afford to add in an extra day of exercise, remember you time is most wisely spent strength training, which burns calories and at the same time builds lean muscle mass which helps to counterbalance the metabolism-lowering effects of dieting and losing weight.
For an estimate of daily caloric needs and for guidelines on how to safely reduce caloric intake for weight loss, visit
http://www.workoutsforwomen.com/calorie_counter.asp
You can make it over your plateau!! Believe in yourself.
Joni, Your Online Personal Trainer
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