"We are all faced with a series of great opportunities brilliantly disguised as a impossible situations"
-Charles R. Swindoll
WEBSITE: http://www.fitnessmagazine.com/health/spirit/reach-your-goals/make-over-your-motivation/?sssdmh=dm17.459016&esrc=nwfitdailytip071910c4&email=2686729334 Don't get in a workout rut, keep your motivation high!!
It happens to the best of us. You set a weight loss goal and follow through with exercise in order to reach those goals. You are doing great, watching those pounds drop and you are feeling great. There are only a last few pounds left and all of a sudden the scale won't budge. You work and work and even check to make sure your scale still works. Unfortunately, this is a very common problem. You have two options, you can accept it and maintain where you are at or you can tweak your approach to reach those goals.
ADAPTATION-this is your body's physiological response to training. Your body increases it's ability to cope with a new load as you begin to add new exercises. Adaptation typically occurs after 4-6 weeks of a certain exercise. It is important to continually change frequency, type, intensity and time of a exercise.
KICK UP YOUR CARDIO. It is so easy to get into a routine when you hit the gym. You get on the same piece of equipment, hit the same interval option and spend the same amount of time working hard. CHANGE, CHANGE, CHANGE.
-Add an activity. Try new equipment or try out some of the great workout videos available
-Change your intensity. Just a tiny increase in your pace or work effort can increase results
-Change the duration. Add an extra 10 minutes to your normal workout
-Interval and circuit training both maximize caloric expenditure.
**Know that increasing your cardio can increase your calorie needs. Dropping too low in calories can throw your body into starvation mode. This not only puts your body at risk for many harmful effects, but also makes weight loss very difficult. Don't go crazy, but add more protein to your diet as you begin to increase your expenditure**
PUMP SOME IRON. As you increase your muscle mass, you boost your metabolism. If you don't already lifting weights, adding a beginning strength training program can help your weight goals. If you already lift, keep your body guessing by switching up your routine every 4-6 weeks.
-Change the exercises. If you are used to exercising on the weight machines try switching to the free weights
-Change your training method. Many people are used to straight sets but try switching to pyramids (doing sets from light weights to heavy or heavy weights to light weights) or super sets (working different muscle groups one right after another without rest in between)
-Change the reps. Try adding one set a week until you hit 16 reps
-Change the weight. After maximizing your reps, increase the weight you are using
-Add pilates or yoga. These increase flexibility, stability and endurance and can strengthen your core
Keep working hard, keep changing things up and results will come. Remember to enjoy it! It is so easy to become obsessed with a number and lose sight of why you are doing this in the first place. In the end, weight is not what is important about exercise but rather a change in you to become healthier!
Megan
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