So many people start a weight loss program with good intentions.
They start exercising, eating a little better and thinking about the wonderful results they desire. The initial “honeymoon” phase is exciting. Workouts are challenging, its fun to do something new and you seem to be changing and making progress to meet your weight loss goals every week!
“This is incredible. At this pace, I will be looking good in no time!”
Then, after a few weeks of consistent effort, the results come to a halt! You’re still working out, but you’re not getting stronger and you haven’t lost a pound this week.
Our bodies are incredible at adapting to the stimulus that we throw at it. Initially running 2 miles might seem impossible, but over time our body adapts and learn how to run a couple miles efficiently. Your body adapts, gets used to running that distance and doesn’t need to change much to run that distance.
Think of it this way. If you don’t drink coffee and you have a cup around 5pm, what happens? Odds are you aren’t going to bed any time soon! Your body isn’t used to it. If you drink 3 Starbucks everyday and you have a cup at 4pm, you probably don’t notice anything. Adapting to exercise is very similar.
If you want to change, you need to keep your body guessing.
When your weight loss slows down or stops, you probably stopped challenging your self and making improvements to your lifestyle.
Ask yourself the following questions:
Is my workout always the same?
Am I using the same weights (or running the same distance) I did last week?
Am I focussed when I workout or distracted?
Are my eating habits consistent with my goals?
Have I been consistently working out, eating good foods and sleeping?
Am I letting urgent things in my life distract me the importance of my health?
Odds are, if your results have slowed down, one (or all) of these answers were not ideal. Take a step back and think about the last week or two and write down a few things that you could improve upon. What habits are keeping you from making progress and achieving your goals? Go ahead, write em down.
Next, its time to throw your body a curve ball. Mix up your workouts by changing the following variables:
- Change the exercises you do. Try new movements or activities
- Change the resistance. If you use machines, try free weights or cables.
- Shorten the rest period between sets. Stop chatting and get to work!
- Try multiple movements in a row, without rest. 2-5 movements in a circuit
- Up the intensity! Push yourself a little harder than last week.
- Go to the gym focused. Each day should have a plan or specific goal. Know why you’re there.
- Change your environment. Go to a new gym or run a new route. Try something totally new.
The key to turbo charging your workouts is to stay on your toes and keep your body guessing. We are all creatures of habit, but you need to keep mixing your workouts up and trying new things. So, this week try something new and you will be happily surprised by the wave of new progress and excitement that follows!