The Dreaded Plateau
Ok, I haven't really moved my average morning weight for about a week now. What's the problem? Probably that I stopped my 5-day a week hard cardio program. I thought I'd go a little slower, and seperate cardio from strength workouts, and workout like a reasonable person. I think I'm going to have to hold off reasonableness until later. Back to maniacal, I think.
So I'll either do spinning again tonight, or do strength followed by 60min hard cardio. Or maybe I'll give reasonable another try.
posted by stephenhow @ 11:16 AM
4 Comments:
I'm pretty sure I've figured out your problem. You're not hardcore enough
Don't forget,
Adding muscle (while simultaniously losing fat) will mean not much change in the scale. Where is your body fat reading on your scale currently?
Take this time to maximize muscle for about 4 weeks, then you can go back to a more cardio based program for a while. Just see what happens!
Remember: The more muscle you add, the more fat you burn (and the more body weight you will add at the same time... but GOOD LOOKING SCULPTED WEIGHT!). And changing your routine, especially adding in leg training, you are going to be adding muscle right off the bat (which in turn not only adds the shape it boosts your metabolism).
How are your clothes fitting? Make sure your supporting not only your muscle gain but supporting your fat loss with proper nutrition in the right amounts.
If you're still worried about the scale not moving much, try adding some intensity to your weight workouts with 30-45 seconds rest between sets. Then finish up with 20 minutes of interval cardio.
Hang in there, these periods are very normal and your body is on track!
See you Saturday!
Try this:
NO REST BETWEEN SETS & EXERCISES
1)Dips Body Weight (or assisted on machine) 10 reps or to failure
2)Flat Chest Press 12 reps
3)Incline Chest Press 12 reps
4)Chest Flys (machine or cable) 12 reps
5)Push-ups to failure-rest 15 seconds, to failure again
*10 minutes treadmill (shifting between 9 and 7-just enough to recuperate- on a percieved exertion scale)
6)Leg Press machine 12-15 reps
7)Body Weight Squats 25 reps
8)Knee Extension Machine 12 reps
9)Alternating Stepping lunges (body weight) 12 reps each leg
10)Knee Curl machine 12 reps
11)Calf raises (standing or seated) 15 reps
*10 minutes Elliptical machine
RPE: 7-9
12)Seated Upright Lat Row 12 reps
13)Lat Pulldown 12 reps
14)Shoulder Press 12 reps
15)Trap Shrugs 12 reps
16)Lateral Raises (shoulders) 12 reps
17)Tricep Pushdowns 12 reps
18)Bicep curls 12 reps
*10 minutes bike or cardio choice
RPE: 7-9
Finish with 3 exercises of 2 sets each for abdominals, going from one exercise to the next for each "set".
Tips:
Do not bounce. NEVER sacrifice form. Use a weight for each exercise that causes you to just about burn out at the 12 rep range for now. Always keep the body in proper posture. Keep constant tension on the muscle being worked-no resting at the top or bottom. Try to "squeeze" the muscle being worked for 1-2 seconds at the top, as in maximize the contraction. Remember to breath: In as you lower, out as you exert.
Now-Go home, enjoy your accomplishments for the day. The next days workout will be here soon enough. Make sure to recuperate to be able to give 110% tomorrow!
Life is good!
Thanks Randy. I'm sure I'm just seeing flucuations in my weight. I'm sure I'm losing fat, and will continue progressing. See you Saturday.
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