How do you get past the plateau? “Your body wants to be as efficient as possible and after doing the same thing for a while, you get so efficient that you just aren’t burning the same amount of calories as you used to burn,” said local fitness expert Ty Barrett of Foxy’s Health Club.
Jump start your workout
- Shake things up
Incorporate high-intensity interval training, such as sprinting, into your current routine. Barrett suggests this simple routine: a 3-4 minute warm-up, then 1 minute of high-intensity exercise, then 2 minutes of lower- intensity exercise. Repeat six to eight times, end with a 3-4 minute warm-down.
“Intensity is relative to the individual, so one person may be sprinting full speed for one minute and then follow that with a jog for two minutes,” Barrett said, “while another person may walk on an incline for the one-minute interval and then be completely at rest for the lower intensity period.”
Interval training will elevate your metabolism for as much as 24 hours after your workout “allowing you to burn extra calories,” he said.
- Get out of your rut
“Just about anything works for six weeks,” Barrett said. “It is important to change things up occasionally, but don’t do it so often that you don’t give what you are currently doing a chance to work. Other than nutrition, weight training is the most important thing you can do for fat loss.”
- Change one thing
If you’re trying to lose weight and the scale isn’t budging, re-evaluate your food intake and portion control.
“Small changes can make a big difference,” said Barrett. “When it comes to changing a client’s nutritional or fitness habits, it is easier to change only one or two things at a time and see how effective those things are, instead of making wholesale drastic changes. When you master those one or two things, then we can change a couple more.”
- Don’t give up
Consistency is key. “Just keep moving and don’t get discouraged. If you keep working hard and doing the right things, good things will happen,” Barrett said.