How To Cope With Weight Loss Plateaus
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Anyone can lose weight effectively by using some key training tips, accord to Erik Hroncich, a personal trainer for eight years. He says the key is adding strength and resistance training to traditional cardiovascular exercises such as biking, running and elliptical machines. And, he says, body composition (lean muscle to body fat ratio) may be a better goal than weighing a certain number of pounds. One reason is that muscle actually weighs more than fat, so many people who work out lose the inches they want to get off without hitting the weight they originally set as their goal.
“I know a lot of people looking to just lose weight are averse to using resistance exercise for fear of gaining weight or ‛bulking up.’ To the worry warts out there - relax!” he says.
One goal for weight loss includes wearing smaller size clothes, which can be achieved by building muscles as well as losing weight.
Many people find that eating fewer calories and cardio exercises melts off pounds quickly at first, also increasing muscle tone and energy. But after six to twelve months they’re likely to hit a plateau and find it hard to keeping losing. This happens because your body adjusts itself to changes you make, trying to maintain balance, so it gets used to exercise routines, making them less effective.
Hronchich says adding resistance training gives you more ways to “mix up” your exercise plan, which is essential to pushing past plateaus. Trainers recommend changing out some of your exercises often. You can mix back in exercise you’ve done before later, and they’ll seem new to your body because you’ve been doing something else. Besides a better mix of exercises, resistance training offers added fitness benefits you don’t get with cardio alone.
From resistance training you will get a stronger core, improve your balance, increase bone density, maintain structurally sound joints and increase your ability to burn calories, Hroncich says. Resistance training includes exercising with weights, weight machines, resistance bands or even body weight exercises such as pushups and squats, and can be done at home or in a gym. Different people respond to different exercises, so experimenting to what works best for you is another important training tip for both cardio and resistance exercises.
Continuing to exercise is vital to maintain your weight, body measurement, and/or muscle to fat ratio, after you reach your goals. Most people find they enjoy exercise and will want to continue exercising, another plus of combining diet and exercise.
When you plateau, start regaining weight or losing inches, or just get bored with your exercise routine, you know it’s time to change out some exercises. Use whatever training aid works best for you and works into your budget, whether it’s having a trainer design your routine and coach you at a gym or fitness center, using videos or seeking out web sites with exercise and weight loss tips.