Hitting a plateau or being burned out in any fitness routine is a common occurrence when you consistently exercise. Whether you are looking to revamp your existing work out programs or you are just starting and looking into how to put together an exercise plan. I have some tips to get you started and help you to achieve your goals.
- Avoid Doing the Same Things:
To keep progressing in your training to get fit and healthy, you must keep your body guessing. For example, if you run everyday as a part of your routine, change your runs. Make some runs focused on interval training, others on distance, and some on duration of time. Also, try to incorporate new types of exercises into your current work out plan. Try some HIIT workouts, Yoga, Pilates, Barre, and weight lifting. By incorporating as many different styles of workout techniques into your existing fitness plan, you will be getting stronger in all aspects of your body (balance, endurance, cardio, fat burning, muscle building, stability, flexibility, etc.). You also guarantee constant challenge to your body, resulting in consistently challenging workouts.
- Vary Intensity from Day-to-Day:
If you increased your weight factor yesterday, or did cardio and weights, take it a bit easier on the next day’s workout. Changing the level of intensities in your workouts not only keeps your body guessing, but also keeps you from overtraining and getting burnt out.
- Allow yourself days of Rest:
Muscles need 48-72 hours to repair themselves and grow back stronger and leaner. Continuously tearing down muscles without rest will prevent you from getting leaner. To avoid this, weight train on non-consecutive days. If you do choose to do weights two days in a row, try to focus on different muscle groups.
- Successful Work Out Plans need a Combination of Cardio, Weight Training, and Flexibility:
To ensure your fitness plan is effectively burning fat, building muscle, and preventing injury be sure to balance cardio, weight training, and flexibility. You can do this by any methods of each area, just be sure you allocate time for each in your weekly exercise plan.
- You won’t see Results without Proper Nutrition:
You will still gain health benefits if you are working out consistently. But to ensure you maximize your benefits from all of your hard work, nutrition is key. Long-term exercise is important to lose weight and keep it off. Don’t crash diet or drastically cut calories. To really see your results and keep them, eat whole, healthy, and organic foods. Try to cut out processed sugars and wheat for the fastest results. Focus your meals on lean protein, fresh veggies, fresh fruits, and healthy fats and oils.
- Don’t Focus on the Scale:
Being fixated on the number on the scale to evaluate your “level of success” is actually the number 1 deterrent from achieving your health goals. When lifting weights, burning fat, and increasing balance and flexibility your body goes through many changes that aren’t always visible at first. Some of those changes mean gaining muscle weight (which is a good thing). The scale does not reflect muscle gain, fat loss, and inches lost. To get the most accurate results, take measurements of different body parts to track your progress. You will be shocked! Break the chains from that scale once and for all.
Below is a prime example of the major changes in a body that saw only two pounds of weight difference:
This photo is a prime example of why focusing on the scale does nothing to reflect change, progress, and results!
Regardless of where you are or what your goals may be, try out the tips in this article and you will see and feel results in your journey to getting fit and staying fit.
Plan your workouts in advance! Even if it is just one week at a time, you will be more likely to succeed in your goals if you set a schedule and make yourself accountable.