You have been to the gym, started a new weight loss program
and have seen some pounds drop! Two months later you find
yourself stagnant, working harder and losing less weight.
Well, you've hit a plateau. A weight loss plateau usually
occurs within about a month or two of starting a
reduced-calorie diet, and/or fitness program and may
reoccur from time to time thereafter. During such a
plateau, weight reduction stops completely or slows down to
almost nothing. Your body's reaction is to maintain a state
of homeostasis, regulating its internal environment to
maintain a stable condition. This doesn't mean that you
will never lose the weight you want or look the way you
would like, but it does show that your body occasionally
will provide some resistance. Your body, in response to
this new stimulus you have created with your health and
fitness program, has adjusted. It is getting used to the
increased activity and changes in the calorie intake level
and the natural instinct to conserve. Your body has become
more efficient and doesn't need to use as many calories as
it had in prior workouts.
In terms of food, here are some reasons you may hit the
weight loss plateau. A plateau may occur because your body
simply wants a "rest" to cope with your calorie-reduction;
or your calorie-intake is in balance with your calorie
expenditure; or you have reduced your calorie-intake too
low. If you find a plateau occurring in your workouts,
your routine may be stale and repetitive. Or you could
possibly be overtraining and not allowing your body to get
sufficient rest.
Here are tips for busting through a plateau and moving
forward with getting great results.
Try to be patient. Your weight loss plateau will disappear,
I promise. But it typically takes anything between 1-4
weeks.
Rest. If you are experiencing signs of overtraining or
seem to be in a rut, take sometime off. Maybe take a few
days or even a week. You may find your body rejuvenated
and ready to respond to your fitness program. Change your
routine. If you have become comfortable in your workouts,
change them.
Don't do the same thing every week. Change the exercise
sequence by mixing up the order during a workout. Change
the variables by shortening your rest time between sets or
adding more reps (if you normally do 10 reps, lighten the
weight and do 15-20 reps) for a week. Or change the
equipment. Move from the treadmill to the stairmaster or
move from dumbbells to resistance tubing.
Don't be afraid to increase the intensity. Its easy to
become comfortable with our intensity level. Don't be
afraid to add more weight, or increase the speed during
your cardio workout.
Your body will adapt to the stimulus you place on it. If
you find yourself comfortable with your fitness program,
you may find a plateau right around the corner. When this
happens, take to time to rest and re-evaluate what you are
doing, and make some adjustments. You should then be back
on the road to great fitness results.
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About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of http://www.liveleantoday.com -
visit the website for more information on weight loss, core
fitness programs, optimal diets, and online personal
trainer and dietician services. For more information on
products go to
http://shop.liveleantoday.com/department/weight-loss-10020.c
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