Hi Justine.... The body is an amazing thing and adapts to what its exposed to quite quickly. That's why I always say you have to shake up your workouts....but did you know you will also benefit from shaking up your dietary plan too. For instance, a person who wakes up around the same time everyday and eats the same breakfast, lunch and dinner at around the same time and eats the same exact quantity is at the same disadvantage as the person who never changes their exercise routine. The body gets used to the routine and the results slow down.
So lets make sure you are implementing the following changes in both areas to maximize your benefits:
Shock your exercise program:
Are you changing around your frequency? Meaning sometimes you workout 3 days a week, sometimes 5, sometimes 6 etc.
Are you changing around your exercise duration? Meaning some days you workout 20 minutes, some days 30 minutes, some days 60 minutes, some days your resting entirely.
Are you changing your exercise intensity? Meaning some days its HIIT training, or interval or tabata. Other days its moderate to high intensity. Other days its lower intensity.
Are you incorporating weight based and cardio based programs verses all just one or the other? Meaning some days all weights, no cardio and vice versa? Some days circuit training. Some days total body weights, some days split workouts.
The more fit you become, the more your body benefits from a different workout each time. Sometimes big changes, sometimes subtle changes...but ALWAYS a change of some kind.
Shocking your dietary plan...
Are you changing around the number of calories you eat, the types of foods you eat and when you eat them? If you eat the same exact type of food at breakfast, lunch and dinner, in the exact quantities, at the same time of day your body is not maximizing the value of your nutritional intake. Try being creative and have breakfast food at dinner time. Drink a protein shake right after your workout instead of waiting until your next meal to eat. Try eating 6 smaller meals one day and 4 slightly larger ones the next. Take in 300 more or less calories on a given day. Vary your healthy nutrients and try kale or bok choy instead of broccoli on a given day.
All of these types of changes will stimulate your metabolism and make hitting plateaus much more unlikely. Additionally, proper recovery time, ample water intake and 7 to 8 sound sleep are recommended to maximize your results too.
Good Luck
QUOTE=sjdavis;2227225]I am 5' 7.5" and have always weighed between 132-135. I am 44 now and my weight has crept up to 140. I eat about 1600-1800 calories a day and track that carefully ( I just can't keep to the 1200-1300, I'm starving all day). I have not changed anything, in fact in the last 5-6 months I have increased my exercise duration and intensity, along with adding weights. According to every calculator, that should give me about a pound of weight loss each week, but no luck. Any suggestions?[/QUOTE]
