Even the most effective workout routine can sometimes lose its edge. For weeks the pounds are melting off and then suddenly you're not losing an ounce. Assuming you didn't start overeating, the plateau is probably due to your body adapting to a familiar exercise.
Exercise physiologist Donovan Fogt says, "People get on their little routine and they just stick to it, which is good, but then the body says, 'This is easy now.' "
Step 1
Change your routine by doing a different type of physical activity. Hop off the treadmill and try the elliptical trainer. Ditch the bicycle and dive into the pool. Add time or increase your difficulty level at least if there is one activity you love and do not want to give up. Try walking for 60 minutes instead of 30 minutes, increase the incline on your treadmill or add an extra day of cardio. Walk a different route that has hills, or go for a walk on the beach or hike on trails. A new surface to walk or run on will make a difference.
Step 2
Try a new schedule. If you always lift weights on Tuesdays, Thursdays and Saturdays, try Mondays, Wednesdays and Fridays. Switch your cardio time from mornings to afternoons or evenings.
Step 3
Do circuit training 2 to 3 days a week. Combine weight lifting with cardio during your rest times. Not only will a quick minute of jumping rope or running stairs between sets give your body a new challenge, but it will also raise the number of calories you burn during exercise. Strength training will raise your metabolism, even if experts disagree on how much, and will add a new element to your routine that your body isn't used to. Even if you are already lifting weights, adding the cardio element of circuit training will help you overcome a plateau because it is something your body isn't used to.
Step 4
Start counting your calories. It is possible that you have stopped losing weight because you have become less strict with your diet. Over time we may think we have learned enough about our nutrition needs that we are no longer overeating, but it is when we aren't looking that those extra calories sneak in--especially during the holidays or stressful times in our lives.
Tips and Warnings
- A personal trainer can analyze your routine and take it to the next level. You may need a whole new sets of exercises and a complete overhaul on your routine to overcome a serious plateau, or perhaps help with nutrition or motivation. Even a few sessions can make a big difference.
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