Friday, 16 September 2011

Friday Fitness - How to survive a plateau


Friday Fitness



Last week I wrote about planning exercise. This week I am discussing the dreaded plateau. My Weight Watchers Leader says she doesn't believe in plateaus. She says that it is you relaxing into your plan and getting into old habits; all you need to do it shake it up. Well, HMMPH to that! I'm in a HUGE plateau. At least I'm maintaining and not gaining. 
So how do we avoid a weight loss rut? 
To break through exercise plateaus:
  1. Increase exercise intensity - push yourself a little harder, maybe you have got complacent with your level of intensity.
  2. Take a break – don’t over train, workout too much can cause your weight loss to stall
  3. Try new exercises - get a new DVD, try a new class or find some new exercises on the internet and print them out.
  4. Mix up your routine, change the order of exercises, your body might be used to doing the activity in an order. if you change what you do and possibly the time of day you do it might help too.
  5. Take some time to do a different activity you have never tried - rock climbing or cycling.
To break through diet plateaus:
  1. Eat more frequently, don’t skip meals
  2. Eat different foods
  3. Drink more water
  4. Cut out sugar, salt and high carb foods.
WRITE IT DOWN
If you are still stuck you might be accidentally eating more than you thought. This is why writing down everything helps us keep accountable and might see that handful of chips there that softdrink there. Remember every taste, lick, sip and suck counts!
Remember last week I said; "it takes at least 21 days to form a habit. Don't give up at setting you new habit before you've given it time to form."
Things to do this week:
  • Write your inspiration list
  • Post your before photos
  • Find something that inspires you and post it.
  • Move more; Make “YOU” time by getting in more active activities than this week.  It shouldn't be too hard to do this.
  • Try something new - it might be a new activity, food or something you've always wanted to try.
  • Make obtainable short term goals and stick to it. 
  • Eat more vegetables and protein.
 Photo inspiration:

no matter the weather get out and exercise
have fun with exercise

Measurements and weight:
Weight: 54kg
bust: 85cm
hips: 85cm
waist: 71cm
arms: L27cm R25cm
thighs:L54cm R54cm

Weekly Exercise:
Saturday - housework and renovations
Sunday - 16.4km ride to the beach housework and renovations
Monday - Jillian Michaels 30 day shred DVD
Tuesday - Jillian Michaels 30 day shred DVD
Wednesday
Thursday
Friday - Jillian Michaels 30 day shred DVD
  

 
Help inspire me to get back to 50kg. (I have 3.5kg to go)
How are you planning your exercise? 

2 comments:

  1. Awww, Love your story.. I'm in the process of this as well so I'll be checking in to help inspire ya.. Lovely blog, great posts, I'm settling in to read more.. I'm Marilyn & Following ya officially via Boost My Blog Friday.. Hope you can stop by & visit me sometime / follow back.. TY So much.. Have a great week. http://theartsygirlconnection.blogspot.com

    ReplyDelete
  2. Hello! I'm following you from the Boost My Blog hop. Would love for you to stop by and follow back, whenever you get the chance! Hope you have a good rest of the week! (:

    Best,
    Amber @ Beautifully BellaFaith
    http://beautifullybellafaith.blogspot.com

    ReplyDelete

Thank you for your gracious comments!

love Adalita