It happens on every weight loss journey: You were going along, losing pounds at a steady pace, and then all of the sudden it stops. Week after week, you see the same number on the scale and you can’t understand why. It’s because your body has become too comfortable with your routine, so it’s time to switch it up. Here are a few ways to send your body back into fat-burning mode.
Increase the Poundage
If you have been lifting 15 pounds for the last few months, it might be time to take it up a few notches. The increased weight will get your muscles out of their comfort zone fast. Just make sure you don’t add too much at once because you don’t want to tear anything.
Multiply the Reps
Another option is to slightly lower the amount of weight you are using, but increase the number of repetitions. This will improve your muscle endurance and get you out of your rut.
Shorten the Breaks
How long do you rest between sets? If it’s longer than 30 seconds, then it’s too long. You need to keep your heart rate up to maximize your body’s fat-burning capabilities. The same goes for interval training. If you can rest less, you will burn more.
Perfect the Form
After a certain amount of time doing the same workout over and over and over, your form is bound to suffer. So slow down and really make sure you have every angle correct and that you aren’t taking any shortcuts. You want the muscle that is supposed to be doing the work to be the one that is actually doing it.
Break the Record
Create a competition with yourself and aim to go a little bit longer than the day before (or faster, or with more weight, etc.). If you have something to strive for, it will be that much easier to push yourself beyond what you thought were your limits.
Bring a Friend
Have you ever noticed that when somebody is watching you, you push yourself that much harder. That’s because it’s human nature to want to look your best. Use this innate sense of pride to your advantage by asking a friend to join you during your workouts. You will be amazed at how big of a difference it can make, and it may be just the push you need to finally break through that plateau.