Trainer Tuesdays
Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.
How Can I Change My Fitness Routine If I've Plateaued?
Adam Teplitz: We've all been there. Whether it's losing weight or increasing strength,
we hit that point in our progress where everything comes to a halt.
First and foremost, you can't let this discourage you. In order to
achieve success and reach your goals, you have to grind through these
low points. Take pride in not only achieving the large goals, but making
small process as well.
Frequency is also key. If you're looking to increase your squat, prioritize it and squat three times a well instead of 2.
Another option is adjusting your goals. If you're focused solely on weight loss, shift your focus to strength.
The important thing is not to put limits on everything you do. There are
no limits in your fitness journey. Only plateaus. Plateaus that you
will go beyond.
Steven Madden: If your progress has plateaued, it's time to change things up.
The simplest way is to change the rep scheme. If you've been doing three sets
of ten for eternity, change it. Five sets of five, four sets of twelve, or
three sets of twenty, will help coax the changes of of your body. Another
technique is to change the routine all together. Go from three days a week to
four. Do all new exercises, try two days a week of tabata. Change the stress
you put your body and it will have no choice but to adapt.
Amanda Ricci: There are several ways that you can go about changing up your
workout if you've either plateaued in strength or weight loss. Some
changes you can make include: increasing the intensity through the
amount of repetitions you do, adding some high intensity interval
exercises, or adding instability to an exercise that your currently
doing. By altering one or more of the techniques of the exercise that
your doing you'll be able to either target a wider variety of muscles or
work that muscle harder. The method that you choose to incorporate
should match the goal that you are trying to achieve. For example, if
you've hit a weight loss plateau, it may be necessary to incorporate
more multi-joint exercises into your program. Cardio intervals in
between exercises are also effective in boosting weight loss. On the
other hand if your goal is strength training you could incorporate drop
sets into your exercise circuit. This means that you start off lifting
the heavier weight and then when the muscle becomes too fatigued to
continue lifting you start using the lighter weight until you complete
the remainder of the repetitions.
Assisting
individuals in overcoming plateau's is something your personal trainer
specializes in. These are just some of the techniques that a trainer
may use to help propel you towards reaching your goals. We have many
more exercises and skills in our toolbox.
Justin Traft: Many clients ask what they should do if they are plateauing . Simple
answer to this . You need to change it up. See after awhile the body
becomes use to the routine and you stop seeing results you once saw
because the body has gotten comfortable with the muscle contractions and
movements asked from them. You should always change it up at least
every 6 weeks. Sometimes depending on what you are trying to accomplish
you may need to change sooner. I personally change mine quiet
frequently. Keeps the body consistently guess. Also another way of
changing it up would be change weight meaning going up a little for less
reps or going down for more reps muscular endurance. Also , tempo is a
big thing. Change your rep speeds can also mix it up and keep the actin
and myosin fibers guessing also type 2 fast twitch muscle which people
rarely hit. Another thing don't be afraid to step out of your ordinary
box and change up routines. Changes your days you do cardio maybe
earlier in the morning before work to boost your energy throughout the
day or instead of your traditional weight training days may sub one for a
hybrid of cardio movements and weights or resistance. Also, don't be
afraid to try new foods in your diet to add some spunk and change.
Sometimes the little things are what brings us the greatest happiness.
Meaning do the little things right. Sometimes that's the missing piece
to the puzzle. Happy fitness !!
Brooke Kratche: Often times a plateau is just a mental block but physical plateaus can
occur. If you think you hit a plateau, think about your habits. You may
have just lost a bit of motivation since the honeymoon stage of your
new exercise plan is over. Start making daily and weekly goals to keep
yourself motivated and get excited about reaching them! Brag about it to
random people in Heinens, I'm sure they will give you a high five! If
you are being honest with yourself and you are doing everything right
and working hard, your metabolism may have caught up with you. It's time
to switch things up. Bump up your weights, work a totally different
muscle, confuse your body! In the movie Semi-Pro, Will Ferrell completes
the first ever alley-oop. The refs were so confused they called a
double foul on the same team (for all of you Cavs fans, that's not a
thing). Confuse your body in the same way, do something completely new
so that it does not know what to do except burn double calories. You got
this, push through!
Steven Madden: If your progress has plateaued, it's time to change things up.
The simplest way is to change the rep scheme. If you've been doing three sets
of ten for eternity, change it. Five sets of five, four sets of twelve, or
three sets of twenty, will help coax the changes of of your body. Another
technique is to change the routine all together. Go from three days a week to
four. Do all new exercises, try two days a week of tabata. Change the stress
you put your body and it will have no choice but to adapt.
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