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Gyesha
Canada
68 Posts |
 Posted - 07/29/2010 : 11:30:32 AM
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Hello!
Well, I finally lost my baby weight and got back to where I was just before I got pregnant and it feels great!
I've hit the dreaded plateau and could use some ideas to help me get over it... I've got 7 weeks until my wedding - and would like to lose a bit more before then...
I am still doing the same routine. I go to 6 am spin classes 2-3 times a week and run on the treadmill. However, I am ALWAYS increasing resistance/speed in both workouts.
I will start some weight training/yoga next week to change it up a bit as well.
And yes, I am starting to scrutinize my diet even more. I've cut out unnecessary sugar (like in my morning coffees), trying to graze often during the day, increasing fruits and veggies but need to work on water intake.
However, it feels like I've been on this plateau for awhile. My clothes have stopped growing! hahaha.
Help!!!
Thanks, Irene
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Marlaena
Canada
320 Posts |
Posted - 07/29/2010 : 9:18:39 PM
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Hey Irene!
Congrats on losing all your baby weight!
Thats great news 
Sounds like you're headed in the right direction... if you've been spinning and running consistently your body has probably gotten used to your routine and adapted. You're definitely going to need to switch things up a bit.
Have you been doing any interval training (HIIT)? You should incorporate some HIIT on the days that you run on the treadmill, make sure you really push yourself... But, seeing as it is summer I'd probably try to do some of my running outside if possible.
I'm not sure if you read the blogs but some Tabata training would also be a really good idea, they're short, fast, intense intervals and it'll definitely help you switch things up a bit. Here are a couple of examples:
http://www.trainwithmeonline.com/111/fitness/blog/General/Fitness/Tabata_Fat_Burner_Interval.html http://www.trainwithmeonline.com/115/fitness/blog/General/Fitness/Another_Tabata_Interval.html
So, my suggestions would be to incorporate some HIIT, Tabata Interval training, and some fully body workout routines. This is addition to a clean healthy diet, lots of water and enough rest you should be set.
Adding these things into your existing routine should definitely help you break through the plateau you've hit.
Good luck! Keep us posted and make sure you post some wedding pics! 
M |
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Gyesha
Canada
68 Posts |
Posted - 08/02/2010 : 10:08:05 AM
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Hi Marlaena,
Thanks for the reply- I looked at the videos and they look great! I definitely will incorporate Tabata training into my workouts.
Yes, I am doing some HIIT on the treadmill but maybe I'm not pushing myself enough. I have been increasing my speed consistently but the other day realized that I may have been taking too long of a break in between. I was doing 2 mins on 1 minute off and I am shortening my off to 30 seconds. I was actually coolin down before the minute was up.
I am also going to a different class at the gym instead of spin classes. They do a good chunk of plyometrics so hopefully, that will boost my weight loss. My body has been sore for about 3 days now so it definitely is a kick that it needs.
I also took a week to evaluate my diet. I've been doing a lot more grazing and my metabolism is definitely up! The scale dropped 1 pound.. so hopefully, this hump is it as I am in the last 10 pounds until my goal! (and my last pair of "target jeans") 
Thanks again!
PS - you look great in those videos! |
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Ben
Personal Trainer
Canada
2036 Posts |
Posted - 08/02/2010 : 6:01:01 PM
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quote:
I am still doing the same routine.
First off, you NEED to change up your routine as often as you can! Do as many different classes as possible whether it's spinning, step class, plyometrics, yoga, etc. Also try to rotate between a bunch of different core and full body workouts from the site. If you are always doing the same routine at the same time of the day your body will adapt and the plateau is created.
Try out some of the tabata workouts and remember that you can use any exercises you want. You can do a squat tabata, put two ab exercises together and do a core tabata circuit or do what I did yesterday and put 3 full body exercises together (burpees, air squats and v sit-ups) and do a full body tabata circuit.
quote:
I've been doing a lot more grazing
Secondly... STOP grazing! Try to eat 5 to 6 small meals a day instead. You will be far better off eating small, well balanced meals throughout the day and not snacking or grazing in between.
And an easy tidbit to remember about eating is:
Eat lean meats, lot's of veggies, nuts and seeds, some fruit, little starch and NO refined sugar!
If you can stick to that simple plan, you will be laughing!
Cheers! |
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Gyesha
Canada
68 Posts |
Posted - 08/02/2010 : 10:42:44 PM
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Hi Ben!
Oops! By grazing I meant the 5-6 small meals a day.
I've cut out 98% of my refined sugar, working on the starches. There has been a definite increase in lean meats and veggies. When I do grab a snack, it's usually a small bowl of fruit or yogurt.
Question.. core exercises. I've got a bit of abdominal separation from my pregnancy and any exercises that push the tummy muscles out are basically out. All I can do is breathing exercises that pull my muscles in (ie.. aiming to 'pull' my muscles in towards my spine).
Do you have any suggestions for this? |
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Ben
Personal Trainer
Canada
2036 Posts |
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Marlaena
Canada
320 Posts |
Posted - 08/03/2010 : 12:22:38 PM
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Hey Irene!
Sounds like you’re switching things up and your body is noticing it which is a good thing! Keep it up!
I’d also suggest doing shorter intervals that are more intense… when I do mine I’ll 10-12 intervals of 30 seconds on and then 30 seconds off… sometimes I’ll do tabata intervals (20 seconds on, 10 seconds off). You’ll be able to go a lot faster because it’s not such a long interval so you can really work on pushing yourself to your limit and out of your comfort zone… I usually do these around 11mph
If you combine all the suggestions so far you should be set! 
M |
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Plateau UGH
