Tips to Get Out of a Fitness Plateau

Written by Pablo Ferrero

Thursday, 07 May 2009 15:00

1- Set objectives
Your fitness goals should be specific, measurable, attainable, realistic, and time-bound. It means that you need to be your own boss in whatever you do. You need to set the target according to your needs and lifestyle without comparing yourself to anyone else. A simple way to approximate your ideal fitness is by referring to a Body Mass Index chart. Be realistic and do not aim too high in the beginning. Similarly, set a deadline to keep yourself enthusiastic and focused.

2- Enhance your physical activity
Regardless of their gender, people who achieve consistent enhancement in their fitness and successfully avoid the plateau phase show increased physical activity either by picking up the intensity with some interval training or changing their weight training routine. This can be achieved by doing exercise in any form, like walking, cycling, weight lifting, and aerobics. According to a study, an hour a day of moderate-intensity activity such as brisk walking helps men and women burn off an average of 3,293 and 2,545 calories respectively. If you are short on time, you can also burn your calories faster by practicing more intense activities like running, jogging, swimming & bicycling etc.

3- Split your cardio workout
For example, while performing a cardio workout, you can surprise your body by changing the workout time, intensity and type of equipment used. One way of doing it is by splitting your cardio workout into two separate sessions on the same day. As a result, you do not need to increase the total time of your workout, just how many times a day you are performing it. Scheduling two workouts at different times of the day will result in a higher metabolic rate, and you will burn more calories. You will also be able to work at a higher intensity during a short session, since the time period will be shorter.

4- Eat consistently
According to studies, those who are consistent about their meals are more likely to get out of a fitness plateau. You should, therefore, try to eat the same way on weekdays and weekends. In addition, if you want consistent improvement in your fitness level, never skip a breakfast, as eating a typical breakfast (cereal and fruit) increases your metabolism and helps you burn more calories during the whole day. For the rest of the day, limit your daily food consumption to frequent small meals instead of fewer large meals. A difference of three hours between two meals is mostly recommended, constructing four to five small meals each day (including breakfast).

5-Take a rest
Remember, you will not see better results in muscle gain and weight loss if you work out every day of the week. Your body needs time to recover, allowing you to lose more weight and gain more muscle while at the same time slowing down the body's automatic plateau response. Therefore, you should not work out more than two or three days in a row without taking a full day rest in between.

6-Practice strict command and control: Experts have observed that those who are able to prevent an additional pound or two from adding up are more likely to avoid the fitness plateau continuously and successfully over the long term. Accordingly, strict monitoring through various means such as keeping a food diary, exercise chart and noting even the smallest gains will keep you well aware of even the minute changes and you will then be able to deal with this change promptly. Likewise, it will also empower you to control your own calorie consumption and you will have a command over how many calories you need to burn daily.

Dr. Ikram Abidi
M.B.B.S (Dow), RMP, CHSA, PGD