Are you working out day after day but just not seeing the results you used to see? Are you watching what you eat, but still not losing an inch? SkinnyMs. has tips for you to break that weight loss plateau and start seeing results again.
1. Revamp Your Workout. Add an extra 15 to 30 minutes to your workouts at the gym or at home. Along with increasing your time, try increasing the intensity of your workout. Adding more exercise will cause you to burn more calories. You may want to add resistance or strength-training exercises to your normal routine. These will increase your muscle mass, helping your body to burn more calories and causing your plateau to break!
2. Add more vigor to your day. Instead of engaging in the same routine activities everyday, switch it up. If you normally look for the closest parking spot at the grocery store, park toward the end of the parking lot. Ride your bike or walk one or two days out of the week, instead of driving. You may also try some vigorous yard work or spring cleaning once per week instead of asking someone else to do it.
3. Interval Training. Interval training mimics the “stop and start” nature of sports-related activities, which increases your ability to keep burning calories long after your workout is over. Try the pyramid interval variation, which kicks off with a warm up of three to five minutes, then starts with 30 seconds of high intensity training, followed by one minute of low intensity training. Repeat this combination of high intensity training and low intensity training, increasing your high intensity time by 15 extra seconds with each repetition, but continuing to leave the low intensity workout at one minute. Once you have reached 90 seconds of high intensity, drop back to 30 seconds of high intensity and one minute of low intensity. Finish off with a 3-5 minute cool down, similar to your warm up.
4. Try putting on some weight. Vest or ankle weights, that is! Add a weight vest during your normal routine or wear ankle weights during your running or walking routines. By adding extra weights during exercise, you’ll condition your body to burn more calories than without the weights. Make sure the weights are at least an extra 10 to 40 pounds total, but do not over do it!
5. Eat Less. Try cutting your daily calories by an extra 100 to 200 calories per day, as long as you do not drop below 1200 calories total per day. By increasing your workout and slightly decreasing your daily caloric intake, you are sure to break that plateau. If you are still feeling hungry after cutting your caloric intake, go back to your normal intake or decrease it slowly by dropping just 50 calories per day until you have reached the 200 calorie reduction.
6. Trick Yourself. If you have been performing the same workout routine over and over, your body may have gotten used to this particular activity and may not require extra energy for that routine. Try changing your workout regimen every two weeks. This allows different muscles to be used with each new routine, which will increase the number of calories burned.
So, now that you’ve learned a few new tricks on how to break the plateau, get motivated by a real life example!