Fitness

5 tricks to transform your body and avoid plateaus

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Do you ever leave the gym and think ‘I just worked my rear off; I better have a six pack tomorrow’ and then wake up the next day feeling bloated, flabby, and disheartened? You say to yourself ‘I have run a total of 10 miles this week; why am I not seeing results?’ There are a few reasons you likely are not seeing the results you want.

1. Have you heard the saying your diet makes up 80% of your overall fitness and health? Well it is true. If you are working out 500 hours a day but not eating the right foods and the right portions you are going to feel bloated, be bloated, gain or stay at the same weight, etc… You first need to calculate your daily caloric intake needed in order to lose the weight or maintain the weight you want. A great free app for this is My Fitness Pal. Then you have to fuel your body with the right foods to keep your cravings at bay. If you are eating the right foods  you will not likely binge on the bad stuff b/c your body will feel fulfilled and fueled. You will feel GOOD. Make sure to eat lean meats, fish, proteins, whole grains, healthy fats, fruits, and veggies. If you have some wine at night keep your starch intake lighter that day. If you need help with this let me know I can help come up with a plan that will fit your lifestyle and caloric needs.

2. Strength training is critical. You need to pump that iron. Muscle burns fat and muscle via weight training is what will transform your body. Keep cardio to 3 times/week and get those strength training sessions in. If you have problem areas focus on building muscle in those areas. I’m telling you this will make all the difference. You will transform your body by adding weights to your routine.

3. Muscle confusion goes hand in hand with strength training. If you only focus on one muscle group every time you strength train you will not see the results you want. Mix it up and you will actually burn more calories and see faster results.

4. Rest days to most people are torture. You want to get a good workout in. Get those calories burning. But your body NEEDS to rest. If you cannot just take that day off then do yoga or mild Pilates. Your muscles need to rest and recharge. If you overwork them you are prone to injury and you will likely plateau sooner than expected.

5. Mix up your routine. Just like muscle confusion you will need to at some point switch up your routine in order to avoid or get over a plateau. Plateaus do happen so to prolong getting to one OR to get over a plateau you just need to make adjustments to your workout schedule and find some new exercises to work your muscle groups. Even switching up your cardio or adjusting the foods you are eating can get you through these times. Don’t get discouraged; it happens to everyone whether a novice athlete or a beginner to the fitness world.

Transformations don’t happen overnight. But if I told you there was a way you could lose up to 18lbs in 21 days would you be in? That is just 3 weeks and it incorporates everything listed above. A plan you can follow where everything from portions, lists of foods, and workouts are provided for you. It is like having your own personal trainer spelling everything out for you. I have not had one person on this program not get results. Did I mention you can have wine and chocolate on this 21 day journey? So what’s holding you back? What do you have to lose except some pesky lbs. and self doubt. You got this; so let’s do it! I’m just a comment or click away

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Image credits: Mashable

-Yesenia Whipple

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