Gain and Weight Loss
plateau is defined as the state of being stable or level for a
prolonged period of time. When it comes to building a healthy
physique, a plateau can be a frustrating space of time where no
results are being experienced or visualized with the naked eye
concerning the physical body. It is a common occurrence to experience
a great weight loss and a muscle building trend and then hit a
proverbial brick wall and come to a standstill. Muscle gain and
weight loss efforts will need to be fine-tuned to continue the
weight loss trend while gaining muscle.
Plateaus occur when the same workout routine is used over and
over again. Due to familiarity, people stick with the same kind
of exercise routine day after day which may consist of a 30 min.
workout followed by 10 minutes of triceps curls or running the
treadmill for 20 minutes followed by circuit training. Eventually,
the body catches on and considers this routine as the new normal
and the progress stops.
There are many things that you can do to change your workout routine
to make sure that the fat loss and muscle gain continues. A great
number of people use workouts that consist of three sets of 10
with a 2-3 minute rest. This is the customary way to train. Your
body is smarter and you must change things up to kick start your
body and get it to do what you want.
Try the following:
· Use lighter weights and increase your repetitions.
· Use heavier weights with one set of 10 with only 30 seconds
rest between sets.
· Use one exercise such as lying leg curls or leg presses
intensely for 20 minutes and focus on one section of the body.
· Circuit train using 12 different exercises without a
break in between.
· Circuit train in opposite order on separate days to confuse
the muscle and discourage familiarity with the exercises which
slows muscle gain and weight loss.
· Change the speed of your workouts. Do some days on a
fast rep track and then the next day a slow and deliberate pace.
As you can see, the whole goal is to keep the body guessing what
is coming next and never arriving at a conclusion that it knows
what the pattern is going to be. Muscle gain and weight loss can
continue to occur at the same time by keeping the body continuously
tearing down the muscle fibers and rebuilding muscle as you go
along and by keeping the body busy and constantly working on itself
by never establishing a pattern of exercise.