Lynn VanDyke explains how one simple change in your routine can maximize results.
Copyright 2006 Lynn VanDyke
A common problem among many people who are looking to shed fat and lose less fat is reaching the stabilization stage. Reaching the stage of stabilization can leave most feeling tense, defeated, and ready to give up. There is nothing worse than working hard and
eating well only to see all the progress and results come to a blatant halt. Reaching the stabilization phase is common, but abandoning their routines once they reach the stabilization phase is common. It's sad, but real.
There are a few things you can do to beat the plateau and stimulate your fat loss results again. The most important factor in shattering plateaus is change. Your exercise routine should be changed every 4-6 weeks for best results.
You can change the intensity of the exercise, the set, the repetition range, the amount of weight lifted, or the entire weightlifting method. One method you can start using is called the pyramid routine.
A pyramidal routine is a weight training method that uses a variety of reps and weights. There should be at least 3 sets in a hierarchical routine, but there are usually 5. The rep range starts with a higher repetition range and a lighter weight. The
fewer reps, the greater the weight. The middle group indicates the top of the pyramid, or the lowest repeat range with the highest weight. All groups are completed after the middle group begins to reverse the pattern. The repetitions begin to increase and the weights begin to decrease.
It might sound a little complicated, but it's really easy to understand. Here is a quick sample. I will be using a 5-set routine of biceps exercises. There is a minute rest between each set.
- 12 reps weighing 25 pounds
Rest for a minute
10 repetitions with a weight of 30 pounds
Rest for a minute
8 repetitions with a weight of 35 pounds
Rest for a minute
10 repetitions with a weight of 30 pounds
Rest for a minute
- 12 reps weighing 25 pounds
Rest for a minute
- Go to the next exercise
As you can see, the pattern of repetitions and the size of the weight have a peak position in the middle group. This is similar to the top or apex
of the pyramid. Hierarchical routines are well known to athletes and experienced athletes. Many others find that this is the secret to removing the plateau cap.
In addition to switching to a pyramid routine, try using these simple tools to break down your stability.
1) Eat 5-6 small meals throughout the day. There should be 2-3 hours between each meal. Each meal should contain one protein and one carbohydrate. The first meal should be eaten within an hour after waking up.
2) Drink a glass of water at every meal.
3) Rest properly. This means taking at least 48 hours between strength exercises on the same muscles, and it also means getting at least 7-8 hours of sleep each night. Finally, that means taking a day or two off exercise per week.
4) the heart. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, high intensity/short session, and low intensity/medium length sessions.
All of the above things combined will help break the plateau. Just remember to change something in your program. If you find that your results
have stalled and your fat loss has stalled, intensity, weight, or method of training are the easiest factors to change. Above all, don't give up and don't
give up. Hitting a plateau is something that happens to everyone. How you crash and overcome a plateau determines your resolve and dedication.
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