The dreaded weight loss plateau
Most dieters find that they experience maximum fat loss at the beginning of their workout plan. As time goes on, they find that they simply are not achieving the same results. This proves to be discouraging and often leads many dieters to quit and look elsewhere for another weight loss plan.
The phase where an individual reaches a peak in performance level is known as a Plateau. The body has adapted so well to the workout that it can perform the exercises with ease. The bodies ability to adapt means that it now takes fewer calories to perform the same exercise. It also means that the exercise routine is now easier to perform.
Here lies the challenge, if the body is not pushed you will always reach a Plateau. This will probably lead you to abandon the workout routine and it may make supplements or fad diets seem more appealing. If the plateau is not overcome and the diet remains the same you are likely to gain weight. Why? Because your exercise routine no longer requires the same amount of calories but your diet stays the same. As a result the extra calories will be stored as fat unless the plateau is overcome or caloric intake is decreased.
Here are some hints to help you in overcoming a plateau.
Include variety - The body learns to adapt to situations quickly. This means that if you don't mix up your workouts, fewer calories will be burned.
Workout at your target heart rate - By doing so it allows for maximum fat loss. If you are working out above the target heart rate, you run risk of injury. Working below the target rate doesn't provide any results. Figure out your target heart rate to maximize your workout.
follow these steps to figure out your target heart rate.
Step 1: Subtract your age from 220 (this is your max heart rate)
Step 2: Take your pulse for 15 seconds and multiply by 4.
Step 3: Subtract step 2 from step 1.
Step 4: Multiply step 3 by 65% (low end)
Step 5: Multiply step 3 by 85% (high end)
Step 6: Add step 2 to step 4
Step 7: Add step 2 to step 5
For example: I am 24 years old so I subtract 24 from 220 and get 196. My resting heart rate is 64. I now subtract 64 from 196 to get 132.
I multiply 132 by 65% to get 85.8
I then multiply 132 by 85% to get 112.2
I now add my resting heart rate to both
85.8 + 64 = 149.8
112.2 + 64 = 176.2
So my target heart rate is between 149 to 176
If my main goal is to lose fat, my target heart rate should be 149 or less. For endurance and high intensity it should be 149 or higher.
Watch what you eat - Be cautious with what you eat. Most people do a hard workout and reward themselves with a snack. Or they tend to eat junk food after they start to see results. By not following a proper diet it only makes it harder to reach goals. As you learn to adapt to a healthy diet, you will crave junk food less and less. While I still crave junk food, it is no longer as satisfying.
update: there have been changes made into how the target heart rate is calculated. click here to find the new calculator.
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