I know I have felt the frustration of a plateau. But if you simply hang in there and persist, you can overcome this obstacle.
Plateaus are a natural part of the weight-loss process. And although it's human nature to seek the path of least resistance, that's also the path with fewer results.
If you've hit a plateau, here are five ways to bust out of it.
Set a goal. Once you've set your goal, quantify it with numbers. Otherwise, it's just wishful thinking, not goal-setting. For example, if weight loss is your goal, attach a number to it - 20 pounds, for example - and figure out how long it will take you to shed those pounds in a safe, healthy manner. Then track your progress along the way. If strength training is your goal, performing 10-20 push-ups consecutively is a way to quantify it.
Without attaching a number to your goal, you are just wishing for results. A wish requires no action on your part, but a plan does.
Change is the only constant. Be sure to change your exercise routine regularly. Your body adjusts to whatever program you do, making it less effective as time goes on. If you know the choreography better than the aerobics teacher, then it's time to change. Many people take comfort in doing the same class over and over, but once you're comfortable, it's time to change.
One way to spice up your routine is with interval training. For example, instead of just walking at the same 3.5 mph speed, try 3 minutes of walking, followed by 1 minute of jogging and 30 seconds of running. Do that combination for 30 or 45 minutes. That will give your routine a much-needed boost.
A good rule of thumb is to switch your routine every four to six weeks.
Exercise effectively. Are you exercising regularly, let's say four to five times a week for an hour, but still not getting results? If so, then you probably aren't exercising efficiently.
