Hey Glen: The Scale is Stuck, Help!
I had someone write in the other day asking about how to break a plateau when it comes to weight loss. I started exercising and lost 40 pounds, but I have 40 to go and I haven’t seen any progress lately. I am eating healthier, I am doing these exercise videos that were working, but I have been stuck for some time now. Help!
Sounds like you are on your way to getting there by making better habits and choices.
It also sounds like you hit a plateau, which occurs often, but can be fixed.
With fitness training we have a concept called periodization, which means it is important to have periods of different training regimens. It is good to stick with the same routine for a period of 3 to 6 weeks, and then change things up. So you might want to find some different workouts to try that interest you. Switching things up can break that plateau.
You might want to break up your routine by splitting up your body. If you work out 4 days per week, here would be an example:
Monday – Upper Body
Tuesday – Core
Wednesday – Rest
Thursday – Cardio
Friday – Lower Body
Saturday and Sunday – Rest
Another example is available in the Train and Play plan here.
After about 4 weeks of a changed routine, go back to your workouts that worked so well in the first place!
Keep the following in mind:
Shoot for at least 2 days per week working on strength.
Shoot for at least 75 minutes of vigorous exercise, or 150 minutes of moderate exercise each week (including the strength workouts).
For diet: In the Train and Play guide I give some suggestions on finding a book or two to read. You might want to do that also to mix things up with your diet and have a more formal plan. “Eating healthier” is great. But having a concrete plan that works on specifics will bring the best results.
One of the biggest things is staying with it. It is common to hit plateaus, so don’t let it get you down. Keep on trying and keep pushing and the results will come. Keep trying new things until you find what works. You might try a diet that sucks; you might try a fitness plan that was just so-so. Just keep going until you find what works and what you enjoy.
This is what Jim Rohn calls the “Power of Until”. How long would you give the average baby to walk before you say, “well this isn’t working – may as well stop?” 9 months? 10 months? A year? 14 months? Or will you let him go until he walks? Here’s another way to look at it: How many books will you read about health and nutrition and weight loss to reach your peak health? One? Two? Or until you lose the weight and get the body you want?
Hope this helps a little.