Secrets of Success

Breaking a Plateau Secrets

When you have hit a weight-loss or fitness plateau, how do you shake up your program and start seeing results again?

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Switching up the exercise!

When I have reached a plateau in the past, I have switched my exercise routine. For instance, I would walk one mile in the morning and one mile in the afternoon. One of those miles I would walk very brisk and the other at a slower pace. I have found that I just have to exercise more!!

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Add more intense cardio

I hit a plateau for two weeks after my body got used to walking. I added the C25k program with the walking, and I've been losing pretty steadily ever since. And now I LOVE running!

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Up the Cardio ,if you've upped the strength training!

I had lost 10 lbs.the 1st month with strength training,then hit a plateau for 3-4 days.I upped the cardio on advice from a fellow Sparker and it got my weight loss going again!

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Mix it Up..!!

You need to trick your body! With nutrition... have two low calorie days and then one high calorie day followed again my two low calorie days and then another high..repeat this process and you should see results. With fitness...interval training will get you results too. Combining both is best.!

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Watch the Salt

When you watch your salt intake, by definition you should be cutting the amount of processed foods you eat and probably not going out as much. This can often lead to breaking a plateau.

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Getting Your Fiber?

When I hit my first plateau, someone suggested adding fiber to the nutrition tracker. Turns out I was often under the range. Adding more sped up my progress!

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Switch up Strength Training!

I have hit a few plateaus along the way. It seems that looking at my strength training and making changes helps every time. I tend to think that more cardio= more weight loss. This means too often I find myself upping the cardio and leaving ST behind. When I create a new routine, the scale responds!

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Change your food

I have found if i eat the same food consitently i stop loosing , so every few weeks change it up. I have found sometimes if my metabalism is slow i increase for a day or two but stay in calorie range. also i have started eating 4-5 smaller meals and it is working for me.

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Exercise Less!!!

I have found that decreasing the amount of time I spend on cardio will help me break through a plateau. The secret is to work out at a higher intensity. If you normally work out for 30 to 45 mins at a moderate pace, try working out for 20 to 35 mins at a faster pace or at a higher resistance.

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ADD PLYOMETRIC EXERCISES TO YOUR ROUTINE

Switch up your work-out routine and add some new moves! All of our movement is front to back...try skipping sideways on the treadmill. Jump up as high as you can landing softly multiple times. Skip instead of walk. Your body will wake up and say HUH?

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