Have you stopped seeing results with your fitness routine? Here are some helpful tips to reset your fitness!
Incorporating different style of training not only keep things fun but can help with that plateau. Training styles such as HIIT workouts increase that calorie burn in a short space of time. F45, for example, can burn up to 800 calories in only 45 minutes (www.f45training.co.uk). In addition, HIIT training has been proven to increase your metabolic rate post workout meaning you’ll continue to burn those calories even after exercising.
Fat loss results will only occur if we are in a calorie deficit. If your results have plateaued the first thing to do is to check the calories you are consuming and compare that to your TDEE (Total Daily Energy Expenditure). One pound of fat is the equivalent of 3,500 calories so to lose one pound of fat a week you need to be in a deficit of 500 calories a day or an overall weekly deficit of 3,500 calories. Similarly, if your results of strength and/or mass gain have plateaued you may not be consuming enough calories to fuel your training.
Lift the weights and lift heavy! Primarily focus on compound exercises which use multiple joints. These movements, such as squats, lunges, deadlifts, bent over rows, chest press have a much greater ‘anabolic’ effect, meaning you’ll recruit more muscles and burn more calories than sitting on a leg extension for hours!
Non Exercise Activity Thermogenesis (NEAT) plays a key role in results. Taking the stairs instead of the lift, walking up the escalator instead of chilling on the side, getting off a couple stops sooner and walking to work all contribute to your daily NEAT. People are always surprised to see how many additional calories they can burn by making small changes and increasing their steps. Having a fitness watch is a great way to set a daily step goal and track it.
Exercise itself is a stressor on the body and will increase the amount of cortisol within the body. If you have been training hard and for a long time you may need to take a week or two of active recovery such as walking, yoga, steady state swimming to de-load the body and reduce water retention and cortisol levels in the body. Do not stress about the apparent plateau, this will only add to your cortisol levels. Instead know it will be short lived and incorporate some meditation into your day.
This article was provided by Fran Whitfield, Head Trainer at F45 Vauxhall.
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