Breaking through plateaus to continue gaining fitnesss is important because people lose motivation if they are not seeing physical gains or body fat loss.Plateaus can be frustrating but, with a few changes to your regimen you will be moving in the right direction again.
What is a plateau?
A plateau is the body adapting to new stress. When you are trying to lose body fat, the stress comes from adding exercise and or reducing calories in the diet. This forces the body to rely on and burn stored energy (fat). The body does not like to be out of balance so even when you lower your calorie intake and increase your exercise your body tries to adjust to the new regime. Your body’s genes have made it through some rough times so it adapts quickly to stress.
- The body adapts to the exercise that you do on a daily basis: To keep your body from hitting plateaus you will need to change-up your workout on a regular basis.If you hit a plateau on a treadmill, then you should switch to a bike or row machine to exercise another muscle group.
- Lowering energy consumption(Calories) to far:Remember that it takes some calories to burn calories; so you should always eat at least 1 hour before your workout but, remember you have to consume something that is easily digestible such as a shake or half a protein bar. Make sure to keep your calories at least 500-700 caloric deficits and not more of what you need on a daily basis including your acitivity. The American college of sports medicine says that you can lose 1% of body fat per week safely and you should include diet and exercise in a proper body fat loss and conditioning program.
- Loss of muscle mass: Muscles help to burn fat, one pound of muscle burns about 2-3 times as much calories of fat per pound.If you body is not getting enough energy (calories) it will start to take apart your muscles for protein which limits the ability for your body to burn fat. A proper health and exercise program for fat burning includes Cardio, resistance training and a good nutrition program to keep making progress.
- Enhanced conditioned state: The better shape you’re in the more efficient you body becomes at conserving calories. You must try to change the intensity and mode of your exercise. some times taking a week or two off if you have been training heavy is a good reset button too.
By making changes to your workout program at regular intervals it will help you avoid plateaus. If you need more guidance and specifics please contact me.
Thank you for your time and energy…Be well
Jaime J. Hernandez
Health and Exercise Prescriptions
Health and Exercise Prescriptions Inc.©
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