Breaking through

Let’s say you have been really good about your fitness and diet program since setting a goal on January 1st of becoming more healthy. Great job! However, this is about the time of year (10-12 weeks into a new program) that you may have hit a plateau: the weight isn’t coming off anymore.

Take comfort in the fact that this is normal. Your body is constantly seeking homeostasis, and the root of this word is from the Greek term for “standing still”. Even after a big change in your lifestyle will eventually become routine. You should be happy that your body has become adjusted to this new way of living! However, it is a sign that you need to step it up a bit.

The key through breaking any plateau is change. There are many training variable that you can manipulate to lose that last 10 pounds that are so resistant to leaving your waistline. Try one or more of the following:

• Decrease the rest time between sets.
• Split your workout into two times per day, so you can work harder during each workout.
• Add one set to each of your resistance exercises.
• Vary your workout exercise choices. Don’t keep doing the same thing.
• Change the weights and repetitions on resistance exercises. If you are doing 3 sets of 10 repetitions, try doing 5 sets of 5 repetitions with a heavier weight for the next two weeks.
• Try supersets. For example, do a chest exercise, then immediately do a back exercise with no rest in between. Rest 45 seconds and repeat.
• Instead of doing 30 minutes of cardio, do 15 minutes of cardio interval training. Go 30 seconds easy and then 30 seconds at a sprint/high intensity.

If you want your body to change, you have to change your routine, so it doesn’t BECOME routine. To read more about how to break through to the next level, click here.

The First Lady’s first class arms

Talk about a great role model. The 44 year old first lady of the United States looks like she is 15 years younger. What is the secret to her success?

1. She works out for 90 minutes, 3 times per week
2. She has a personal trainer help her with her program
3. She eats a balanced diet despite being tempted by lavish state dinners
4. Her day starts with exercise as part of a standing routine

Intensity, discipline, consistency and focus. It really isn’t a secret. Read more here.

You are sick. Should you exercise?

When it comes to advice about your own health, everyone seems to be an aspiring doctor. Ask someone a general question about an injury or sickness that they have, and they will rattle off what probably caused it, how to make it better and what they should and shouldn’t do during the recovery process.

I appreciate the fact that people take ownership of their own well being, but they should make sure they have all the facts. Unfounded “rules of thumb” and “old wives' tales” can actually be holding people back. Here are some ones I hear all the time:

• Stretch before you run. Never stretch a cold muscle. You should perform some form of warm up first before static stretching. Some research shows that it is safer to NOT stretch before a run, perform a short dynamic warmup (lunges, calisthenics, etc.) and then work into a steady pace. Stretch afterwards.
• Wait 30 minutes after eating to swim. Really, have you ever heard of someone dying from this?
• Do not exercise if you are sick since it weakens your defenses. A recent study by Ball State University shows there is little validity to this idea.

The moral of the story is that there are great resources to get the facts you need. Your gym coach from 1960 or your neighbor might not be one of the best ones to rely on.