Plateau and how to fight
The first message in the thread :
Sometimes, despite intense workout, the body ceases to change, and it weighs out. It is a “training plateau”. How to go?
When you just started training and began to follow a diet, everything was fine. Getting on the scale or trying on old clothes that you consistently noted with satisfaction: the weight is reduced, the extra inches go. But the time has come – and the process has stalled. You’re still doing
everything right: I am engaged in fitness, do not allow yourself too much food, but the scale is on the same division… the Body did not change for the better! If the weeks and months of training, but you don’t see the same progress as before, but, on the contrary, feel tired and depressed, ” you “stranded”, i.e., has reached the so-called “training plateau”.
What is this plateau?
Our body – wise self-regulating system. He is constantly adapting to the conditions in which he has to exist. When you begin to intensely engage in fitness, for the body this is a kind of stress that he is trying to overcome, to adapt to these new conditions. Reacting to constant training, the brain mobilizes all forces of the body, not to die from exhaustion. The task of the organism to adapt to stress as quickly as possible, so at the start you see the most noticeable results. But then the body “gets along” with the stress and reacts to it intensively. What occurs here is a training plateau – a condition when the body ceases to change under the influence of physical activity.
To move the situation from a dead stop. There are several ways to do it.
1. Avoid the same loads
If you every day, week after week, come into the gym, 40 minutes pedaling a stationary bike, then begin to force loads, repeating the same exercises that yesterday, and traditional finish stretching, the body will quickly get used to it, and installed a “training plateau”.
Try to vary your classes. Good to mix strength training with cardio. Alternate workout in a gym, for example, Jogging, walking briskly, swimming in the pool.
2. “Trick” your muscles
Accustomed to certain loads, the muscles can be “fooled”. For this technique of getting rid of the plateau even has a title: “cheating”, from English cheating is “hype, hype”. Cheating is performing familiar exercises with a little help from the auxiliary muscles.
You do not the first day, so it might well feel which muscles are working during a particular exercise. Add to them and other muscles. For example, if you press weights help yourself with the movement of the torso or legs.
3. Do a different number of repetitions
Often we are seeking as soon as possible to achieve results that set high standards and strive for each session to perform a maximum number of repetitions of an exercise. To the high stress the body gets used too. Vary the number of iterations. For example, in one lesson, take the dumbbells easy, but replays do more, and another – on the contrary, fewer repetitions with slightly higher weighting.
4. Change and exercise, and their order
Even changing a habitual sequence of exercises, you can help yourself to overcome the plateau. And if slightly to vary the exercises themselves, it will go even faster. Not necessarily fundamentally alter the entire workout plan, quite small changes. For example, shaking on the bench press, and vary its angle of inclination and spin, put the palm of it already, then wider.
5. Work at different speeds
Another simple way of dealing with boredom and overcoming plateaus – change the speed of the training. Try to alternate between slow and fast approaches.
For example, working with dumbbells, do one slow, “thoughtful” approach to 15 times, followed by one quick, and again slow.
When cardio changing speeds is also useful. Such cardio referred to as interval. For example, first you run very, very fast, hard, 10 seconds, 20 seconds and then in a more relaxed pace. Interval training, by the way, burn 9 times more fat than the classic cardio, but keep in mind that most of the fat digestion is not happening during and after this workout, so, after finishing the lesson, better than 1.5 hours is not .