Mindset I Breaking Plateaus In Your Workouts...
Your body can create an internal set point for your weight. This weight is affected by many factors including lifestyle, age, gender, genetics, and other triggers such as hormones, energy, appetite, water, and stress.
The most effective way to releasing weight (undesirable pounds and inches) is to set an action plan to support a moderate goal you can hit of 1-3 pounds per week to start…the compound effect comes later…
When you first start out you may release a bit more than the moderate target of 1-3 pounds. This is partially due to the benefits of nutritional cleansing (7 Day Detox) and some extra water loss due to a shift in your activity levels which will make you sweat more (and require you to consume more water).
Some people actually gain weight initially largely due to the holding of water on active tissues! A body composition test can help assess your weight breakdown more.
If you do reach a plateau with releasing weight or gaining weight, there are several things you can do to break the plateau and take your performance to the next level. Some methods are physical and others mental/emotional.
Either way, if you feel like you are hitting a plateau ask yourself if you are sleeping less, under more stress, drinking less water, exercising less, or eating more. If none of those things apply to you then here are some other tips to help you achieve your fitness goals:
Break monotony in your program and change up your workouts. A trainer can help you in this area. Doing the same exercises everyday can stunt your growth (plateau). If you are in the gym a lot then take a dance class or cycling class to break the monotony (manage the gas and brake yah?). You can modify any of your training sessions by adjusting the duration (time), frequency, type, or the intensity. This is where a fitness pro/trainer can thrive and catapult you!
Try doing 2 workouts per day for a while. Doing "2 a days" can help you burn more calories and also prevent overtraining (by splitting up your workouts) which is a major cause of plateaus. The leanest and fittest people are almost always the most active. Try doing even light cardio/movement in the morning and a strength session in the afternoon.
Increase your water intake to meet your performance needs. Shoot for 1 oz. per pound of desired body weight as an estimate. After the workout add 1 pint of water per pound lost. This means you will need to weigh in before and after the workout (you can estimate of course). If you exercise in the heat be prepared to take in more water before, during, and after the workout. RHF prefers the regular and strategic use of electrolytes and BCAA’s to support performance and recovery.
Try sticking to 400-600 calories per meals for a stint. Focus on balance and variety with lots of color (shoot for 5-7 colors?). Your meals should contain healthy carbohydrates, protein, and fat. Snacks should be fruits, vegetables, or healthy nuts. It is easy to overeat meals when they are full of sauces/toppings, preservatives and hidden fats. Buy a cookbook or use an online calorie counter (they make smart phone apps) to help you count calories.
Use a thorough body analysis to measure your results. Have a trainer help you with this for accurate measurements. The analysis should include a body fat test and a thorough measurement of inches. Muscle weighs more than fat per volume so you could (and will) gain muscle and lose fat and may show a net gain of zero at times. A body fat test along with body measurements is a better indicator of progress than weight itself.
Accept your body type. Appreciate what you have so you can move forward in fitness. Resenting your body can create stress hormones which can work against your progress.
Take your electolytes pre-workout (30 minutes before). Stay energized and increase bounce back. Your muscles will thank you. Electrolytes are very versatile and can be used strategically throughout any day.
Drink a performance shake quickly after any workout. We like to keep it within 45 minutes. This will help fight inflammation, build & repair muscle and connective tissue faster, and improve recovery time between workouts.
Get your sleep. You need 7-9 hours of restful sleep to promote fat loss and continued brain regeneration.
Be honest about your stress levels. If your stress levels are high then take a stretch class to practice slowness/stillness, spend time journaling/reflecting, meditate, or just talk to a friend.
Do a cleanse/detox. The 7 Day Detox is a simple plan that can help you get back on track and help reset your metabolism quickly.