alriteeeey ... i know how much plateau's suck!!! so i wana give u some tips for getting over them.
What you gotta think is 'variety'.
You're body needs to be fooled with something it hasn't been challenged by yet. Get ready for a long post
...
-Things to change for
weightlifting-:
1)
Change rep/set scheme
- Trick you're body with changing you're rep and set amounts.
If you add extra reps and sets, you're body wont be used
to it and it will really tear up that muscle...so it can grow
back even bigger and toned. Or if you're doing high reps/low
weight at the moment...start doing low reps/high weight.
2)
Change Rest time
- depending on how long you rest between sets, change it.
Just remember that 2 minutes should be the most u rest, and
1 minute should be the lowest. (exept for legs)
3)
Intensify your workout
- if you havn't even had an intense workout or havn't done it for
awhile then now is the time to start. Lift heavy as possible..
pump out as much as you can until failure. Just be sure that you
choose a weight that you can do at least 6 reps.
4)
Do supersets/trisets/dropsets
- supersets are when you perform two exercises, alternatly with
no rest inbetween
- tri sets are the same but with 3 exercises.
- drop sets are when you do an exercise with a set amount of
weight..then immediatly do it again with a lower weight ...
then again at a lower weight ..until you have done it 3-4 times
with the weights gradually getting lower.(google it for more detail)
-Things to change for
cardio-:
1)
Change distance/pace/terrain
- If you have been running treadmill for a long time .. change to
outside running. Treadmills have a nice even tread... making it
effiecient for you're body. Unlevel ground and hills that mother
nature provide you cause you're body to work harder. Not to
mention you don't have a moving conveyor belt moving you're
feet for you
2)
Try out HIIT
- It stands for High Intesity Interval Training. There are different
methods but a standard one is Jog at a 60% pace for 1minute
followed by a 30 second sprint. Continue doing this for 20
minutes. (dont forget to do a 5minute warm up jog and stretch)
3)
Do cardio first thing in the morning
- Many have experienced extreme fat loss doing cardio first thing
in the morning, before breakfast. As you're glucose levels are
at its lowest upon waking up, and when cardio is performed it
utilizes fat as its primary energy source.
-Things to change for
diet-:
-Personally, i believe changing your diet can be the most
effective. As it is the backbone of fatloss.
1)
Change you're foods
-There are plenty of diets foods, and chances are you are
probly only eating half of them. So find out the other half and
give ur body a surprise.
2)
Change you're meal timing
-Chances are you've been eating every 3 hours? well try
eating smaller meals every 2 hours.
3)
Change your Macronutrient ratios
- If you're eating 40% carbs 40% protein and 20% fat..
then change things up. This can be quite effective if you
keep track of what you eat in the first place.
4)
Cycle carbs in your diet
- Make a couple days of you're week low carb days. It will
make your body turn to more fat stores once it realizes there
are low amounts of those crazy energy-filled carbs.
5)
Go for no sugar
- Eat Low Gi carbs such as brown rice/yams/wholegrain
foods/Oatmeal ect. Try to eat NO sugar, exept for pre
and post workout. Low Gi carbs are a must for
long term fat loss diets, but if you aren't doing this
already...then try it out.
6)
Stop eating bread
-Don't get me wrong, whole grain bread has great
nutritional value...but a week or two of no bread
and you're body could be burning fat again like there's
no tomorrow.
7)
Try out a thermogenic
-There are many on the market these days, and it's a PAIN to
shop for them because almost all of them are over-hyped.
I can suggest Xenadrine nrg/Lipo 6/Lean system 7
(u.s version)/dymaburn extreme (made for gnc)(i know
i know...gnc sucks..but this version of thermo is good).
Phewww .... Alrite, these are some pretty effective ways to overcome plateau's ... as there ARE other ways too .. these (imo) have worked great.
Just remember, these are ways to OVERCOME plateau's...not to incorporate in a long term fat loss diet.
I also suggest to supplement with efa's/CLA/multivitamins if you aren't already. They are a good aid and will help you along the way
Good luck with the last 10
