This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.
Reaching a plateau in weight loss or your fitness level can be very frustrating. It’s a common concern I hear about working at a corporate fitness center. It’s actually natural for your body to reach a plateau during weight loss. The body will usually work itself through the plateau on its own after about three weeks. But there are several ways to kick-start your body back into quick metabolism mode.
Eat Healthy Calories
Make sure you’re eating enough calories, but healthy calories. If you give the body a little more to work with, it can speed up and burn those calories faster.
Drink Plenty of Water
Don’t forget about drinking water, and lots of it. See these guidelines from the Mayo Clinic to help determine how much water you need to drink on a daily basis.
Mix Up Your Workouts
You also need to mix up your workouts. When I say mix it up, I mean mix up everything! Some days do fewer reps, and then the next time you do strength training do more reps. Some weeks lift heavier weight and others lift lighter. Usually, the amount of weight you're lifting will go hand in hand with the amount of reps you can perform. You can mix it up by doing cardio before strength and vice-versa the next day. This will also help with boredom. Go beyond that and one day do a longer bout of cardio, and the next day focus on full-body strength training.
Mixing up the exercises can make a big difference in your results. For example, mix in dumbbells, machines, band, kettlebells, etc. This may be hard for those of you that are very regimented and don’t like change, but it’s the best way to improve your fitness level.
Increase Workout Intensity
Another great way to get over the hump is to increase the intensity of your workouts. You would be amazed at what the body can do, so push yourself harder! Of course, you need to listen to your body and not push yourself too hard, but harder than you normally do.
Visit Your Corporate Fitness Center
Check out the group fitness classes offered at your corporate fitness center or onsite wellness center. If you don’t prefer group classes, schedule a one-on-one appointment with your corporate wellness staff for new exercise ideas.
Many people who are inactive find the task of yard work exhausting and draining. The simple act of pulling weeds can leave them feeling achy and sore the next day. Yard work doesn’t have to be backbreaking. When your muscles are ready for all of the pushing and pulling required by your lawn, the time spent outside can be a nice distraction from busy life.