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Exercise
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Have you become frustrated with your workout program? Let me guess, you started a program, got results, and improvements stopped. There are many ways to eliminate the plateau and ensure you are always progressing.
The human body is incredibly effective at adapting to change. The inability to progress, low motivation, and fatigue are all signs of a plateau, are all usually caused by over training.
Rest
Take at least one day off a week to recover and allow the body to make gains or changes. After three to four months of steady exercise, take a week off to let the body re-set itself.
Getting the appropriate amount of sleep. The average adult body needs seven to eight hours to regenerate and repair muscle tissue.
Don’t Over Do It. Train with intension. Technique is more effective than how much you lift. Too much strain on the muscle will only cause injury and teh inability to rebuild.
Nutrition
As you increase your workout time, intensity and weight, you must meet your body’s caloric requirement for recovery and daily needs. As your intensity in training increases, so does your metabolism.
Challenge Your Muscle
Stimulate the muscles by keeping the body guessing and preventing muscle adaptation. Focus on changing frequency, intensity and time under tension.
The purpose of physical training is to stress the body to improve its capacity to exercise and force the body to adapt. If there is not enough stress, no adaptation occurs. If stress cannot be tolerated, injury or over-training results. Muscles must be overloaded to hypertrophy and improve strength.
Muscle either grow and/or become stronger, or shrink and/or weaken. To build muscle, change the frequency, intensity and time of your training to break down muscle fibers and re-build muscle tissue. When lifting weights, change the rate of each part of the lift to overcome the plateau.
Tempo
Weight lifting tempo is the number of seconds it takes to complete a full repetition or lift. The \"time under tension\" determines the amount of stimulus a muscle is exposed to. An olympic style lift uses explosive ballistic contractions and may be 1 second up and 1 second down. With a 10 rep range, the muscle is under tension for 20 seconds. With a 2 second up and 4 second down, it\'s under tension for 60 seconds.
Tempo uses four numbers:
The eccentric (down motion), or \"negative\" phase, stretches the muscle. Keep it slow and controlled to fatigue the muscle and stimulate growth.
The second is the pause.
The third (the concentric phase, upward motion or \"positive\" phase), contracts the muscle using a weight or load. Use a faster momentum to return to the start position.
The fourth is the starting point. Either pause, or immediately begin the next repetition.
Once the muscle has adapted, change the tempo to stimulate the muscle, increase fatigue and get better results, but use proper form. There will be less tension on the muscle, which will lessen your gains.
Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist, and the Creator of FULL-BODY-LICIOUS. You can read more about her, her recipes, fitness tips and more on her women fitness blog.
The human body is incredibly effective at adapting to change. The inability to progress, low motivation, and fatigue are all signs of a plateau, are all usually caused by over training.
Rest
Take at least one day off a week to recover and allow the body to make gains or changes. After three to four months of steady exercise, take a week off to let the body re-set itself.
Getting the appropriate amount of sleep. The average adult body needs seven to eight hours to regenerate and repair muscle tissue.
Don’t Over Do It. Train with intension. Technique is more effective than how much you lift. Too much strain on the muscle will only cause injury and teh inability to rebuild.
Nutrition
As you increase your workout time, intensity and weight, you must meet your body’s caloric requirement for recovery and daily needs. As your intensity in training increases, so does your metabolism.
Challenge Your Muscle
Stimulate the muscles by keeping the body guessing and preventing muscle adaptation. Focus on changing frequency, intensity and time under tension.
The purpose of physical training is to stress the body to improve its capacity to exercise and force the body to adapt. If there is not enough stress, no adaptation occurs. If stress cannot be tolerated, injury or over-training results. Muscles must be overloaded to hypertrophy and improve strength.
Muscle either grow and/or become stronger, or shrink and/or weaken. To build muscle, change the frequency, intensity and time of your training to break down muscle fibers and re-build muscle tissue. When lifting weights, change the rate of each part of the lift to overcome the plateau.
Tempo
Weight lifting tempo is the number of seconds it takes to complete a full repetition or lift. The \"time under tension\" determines the amount of stimulus a muscle is exposed to. An olympic style lift uses explosive ballistic contractions and may be 1 second up and 1 second down. With a 10 rep range, the muscle is under tension for 20 seconds. With a 2 second up and 4 second down, it\'s under tension for 60 seconds.
Tempo uses four numbers:
The eccentric (down motion), or \"negative\" phase, stretches the muscle. Keep it slow and controlled to fatigue the muscle and stimulate growth.
The second is the pause.
The third (the concentric phase, upward motion or \"positive\" phase), contracts the muscle using a weight or load. Use a faster momentum to return to the start position.
The fourth is the starting point. Either pause, or immediately begin the next repetition.
Once the muscle has adapted, change the tempo to stimulate the muscle, increase fatigue and get better results, but use proper form. There will be less tension on the muscle, which will lessen your gains.
Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist, and the Creator of FULL-BODY-LICIOUS. You can read more about her, her recipes, fitness tips and more on her women fitness blog.