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Jeanie's Secret Plateau Buster
When
clients who are trying to lose weight hit a plateau, they come
to me frustrated, upset and tired. They may be trying a popular
weight loss program, only to find it doesn't work for them and
they can't stick with it. Or they may be doing the same thing
that brought success before, but the
scale doesn't budge.
Even more distressing is when it ends up at a higher number
yet—yikes!
The worst
part is when I see so
many people give up.
They think they might as well “enjoy” life versus go through all
this effort just to stay the same weight. But, deep down, they
are
disappointed they couldn’t lose the weight—and
gain better health.
Does this
sound like you?
Fact is,
what you have tried to do in the past might not have been all
wrong. Maybe you were just
missing a key component
to really make
it successful.
Say you
want to stay in shape, so you start out running a mile a day.
You will probably start to notice physical and mental changes
that come with the increased exercise. Then the weight loss
slows down—a
mini plateau. So you go for
two miles. The same positive results start to occur—and then
another mini-plateau. So bump it up to 3, 4 and even 5 miles.
You
continue to feel really, really good as you are doing cardio
45-50 minutes a day. But, then that same plateau starts to
happen. What should you do now? If you keep adding miles at this
pace, you’ll be running a marathon everyday!
Here’s the
answer:
challenge your body and metabolism every time you work out.
In fact, you can actually
work out
less
total time while
achieving results faster.
Sound too
good to be true? It isn’t. Incorporating interval training 20-30
minutes 3-4 times a week is the
secret weapon to achieving
weight loss quickly.
Here’s a
sample interval workout
to get started. I can’t stress enough how much
IT WORKS!
It can be used for any activity such as walking, jogging, riding
a stationary bike, using a treadmill, etc.
SAMPLE INTERVAL WORKOUT.
Start out warming up for 3 minutes. After completing the warm
up, pick up your pace for 45 seconds. Continue increasing your
pace every 45 seconds until you are completely out of breath.
You should reach that point within five-45 second bursts.
Return to your
warm-up pace for 45 seconds and then start increasing your
intensity again. Repeat this sequence 4 times. During the last
interval, try to maintain your high intensity as long as
possible (make it a goal for 1-2 minutes). You know you are
pushing hard enough if your body is saying, “STOP, STOP, STOP!”
Then cool down for 3 minutes.
So, to summarize:
Warm up: 3 minutes
Pick up the pace for 45 seconds
Increase pace every 45 seconds until completely out of breath
Return to warm-up pace: 45 seconds
Repeat sequence 3 more times (4 total)
During last
interval push yourself to the max for 1 minute
Cool down: 3 minutes
When you're done, congratulate yourself for your fantastic
efforts and enjoy the extra surge of adrenaline you'll be
feeling!
Remember, this is
just one of dozens of ways to complete an interval workout.
The true
key to achieving results is to push yourself so your breathing
rate increases and you
feel out of breath.
This “out of breath” feeling sends a signal to your body that it
doesn't have enough oxygen. The body responds by increasing
oxygen delivery and
leads to a faster
metabolism.
BONUS!
Not only
will you have
kick-started your weight loss,
but, by creating a more efficient and effective workout, you
will have created more energy, increased your cardio capacity
and sped up your metabolism.
Let me know how it goes! I love hearing about your success!
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WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Master trainer Jeanie Callen Barat, “The Fitness Jeanie,”
publishes Healthy Life twice monthly. If you’re ready to jumpstart your fitness and
health routine, and have more fun while you do it, get your FREE fitness tips now at CallenFitness.com.
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