Hit a Plateau? Here is What You Need to Do!

Things to Do When You Hit a Plateau

1. Our bodies have evolved to adapt to our surroundings, so if you are doing the same workout routine for 4 - 6 weeks, you are not going to see any changes in you body.
* Try out a different type of cardio (you never know what you like unless you at
least try it once).

* Split up your cardio between different machines.
-ex: 30 minutes on the treadmill, 15 minutes on a stationary bike, and 15
minutes on a stair stepper.

* Try a plyometrics between you sets
- plyometrics: a type of exercise training designed to improve performance
in sports by producing fast, powerful movements. It also improves the
functions of the nervous system.
- ex: jump squats, jump lunges, tuck jumps, lateral box jumps, etc. (lower
body).
- ex: over head throws w/ medicine ball, side throws, over back toss, slams,
explosive start throws, etc. (upper body).

* Try Circuit Training
- utilizes 6 - 10 -12 exercises for all body parts completed one after the
with little to no rest.
- an hour of circuit training can burn up to 550 calories depending on muscle
development.

* Eat Clean
- this simply means to stay a way from unnatural foods as possible.
+ ex: white bread, white pasta, boxed meals, microwaveable meals, sweets
( candies or cookies from the store), etc.
- natural foods are free from added sugars, trans fats, hydrogenated fats,
and any thing unnatural.
+ apples, bananas, free range chickens and eggs, organic meats and fish,
whole wheat flour, whole wheat pasta, etc.
- you will not see results if you keep on eating bad foods. you will be only
maintaining you weight and not burning it off no matter how much exercise
you do.

* Eat 5 - 6 Meals A Day
- Breakfast, snack, Lunch, snack, Dinner, snack.
+ if you are a really busy person, on your day off or when you have time
cook most of you meals for the week so that you are not in the kitchen all
the time.
+ ex: buy a large package of free range or grass feed chicken breasts,
marinate, and cook them all at once in a grill, roaster, or broil.
> you can eat the breast with some veggies, slice it up to make a wrap
sandwich, or make a chicken soup.
> if it is not boneless, you can use the bones with some carrots and
celery to make you own chicken stock.
- eating every 2-3 hours keeps you body active and burning. if you starve
yourself, you body will freak out and hold on every thing it can. thus, you
will not see fast results.

* Hire A Trainer
- if you are scared of lifting weights with the guys, hire a trainer to help
learn you way around the gym and exercises. plus, some people need
some one to push them to get to their potential.
- once you know what is up, you can exercise for yourself.