Exercise Plateaus and How to Break Through Them

Exercise Plateaus

                         

If you exercised for a suitable period of time trying to lose or gain weight, almost certainly you have experienced the phenomenon of a plateau. If not, then it is very likely. Hitting a plateau can be frustrating and discouraging, but soon read there are things you can do to start making progress again.

What is a set?

In the world of geography, tea is almost reality a big hill with a flat top. After climbing the summit plateau, it's time to eat his energy bar and begin to fall. He reached the top of a hill that looks as if it should go higher than it does.

In the world of diet and exercise, the tray has a similar definition. If your goal is to gain muscle, lose fat, or both, you get to a point where the exercise routine and diet followed does not produce the results in the past. In other words, you've reached the top of a hill fitness seems as if it should go higher than it does.

Overcoming a tray

The secret to break this invisible barrier, a thin, healthy body is in one word. Change. What has actually happened is that, over time, your body has adapted to diet and exercise programs you have undertaken. Once your body has fully adapted, is no reason to react and change when it is continually presented with the same routine and still is accurate.

There are two simple steps to overcome this problem set, and also minimize the future:

    Make sure you follow the conventional diet wisdom.
    Change your exercise program, and do it on a regular basis.
Let's look at these two things in more detail:

Conventional wisdom 1. Diet

Aside from eating a healthy, balanced diet and the right amount of calories, there are some other things you can do to help your cause.


    Eat 5-6 small meals a day. It seems a good schedule is to eat at 6 am, 9:00, 24:00, 15:00 and 18:00. Many people only eat 3 meals a day, and going to 5 small meals your metabolism will get an instant boost. Be sure not to add more calories to maintain the same size meals when eating only 3 times a day, otherwise they will eat more calories 2/3!

    Get plenty of protein. Protein is very important both to gain muscle and lose weight. It will also help you stay full longer after eating. Make sure to eat a portion of protein at each of your 5 meals.

    Stay away from potentially dangerous supplements. Most supplements offer the benefits of real weight loss are simply different forms of stimulants, and the rest of them are not working. Let the bottles on the shelf vitamin store and use diet and exercise instead.

2. Change your exercise routine

The biggest bang for your buck at the last minute will stabilize when you make changes in your exercise routine. Nothing makes the results more quickly than stop a workout routine that never changes.

First, if you do not do aerobic and strength as part of their routine exercises, then it's time to start. Weight training is at least as important for weight loss such as diet and aerobic exercise. This is because it has a much more lasting effect on increasing your metabolism which makes aerobic exercise. However, aerobic exercise will help your body learn to use fat as a fuel source and thus reveal all that hard earned muscle.

You will then need to change both their aerobic routines and weight training.

To change your aerobic routine, try the following:


    Change the duration of your workout. Go with less intensity, or shorter with more intensity.
    Cycle intensity of your training, alternating high intensity for 30 seconds low intensity for 30 seconds.
    Do different things on different days of training. Bike Run times past, and sports such as basketball or tennis when you are able.

    Try to exercise early in the morning. Priming your body to burn fat in the morning.
To change your weight training routine, try the following:

    Vary the types of exercises you do for each body part. If all the exercises at least every few weeks, you should turn the exercises you perform.

    Do not limit yourself to vary the type of exercises you perform, but can also vary the number of exercises, games, and representatives, as part of the exercises. If you usually do 2 exercises for biceps, try 3. If you do 3 sets of an exercise with a specific weight, do 5 sets and use light weights with more repetitions. Or you could do the opposite and make 2 sets with heavier weights and fewer repetitions. Just be sure to mix things up.

    Vary the number of times per week that works a particular muscle group. To do this, use the exercises and shorter games and less training, but working each body part twice a week instead of one.

    Learn to do supersets. This essentially means one exercise immediately followed by another year for the same body part. An example of this is to make a series of bench press, immediately followed by a set of dumbbells. Then take a short, 60-90 seconds of rest and do it all again.

Conclusion

The only healthy way to get past the frustration of fitness results that have slowed or stopped is to change what you're doing. This will lead to force your body to constantly adapt to new challenges, and therefore continue to make gains in fitness. After all, it was said that if you keep doing what you've always done, you'll keep getting what you always got.