Wednesday, June 12, 2019

Breaking the Weight Loss Plateau (Part 4) :

Breaking the Weight Loss Plateau (Part 4) :
Physical Adaptation Our bodies adapt themselves to our calorie consumption and physical activity levels. When we begin an exercise regime, our body is required to make several changes to adjust to changing workloads. Our muscles have to rebuild themselves and this requires many calories. But, over time the body finishes adapting and burns less calories for the same activities. Solution: Don't allow you body to adapt. Vary your exercise program by changing the intensity, duration, frequency and type of exercise. If you always do weights then go do some cardio, grab a jump rope and skip for 15 minutes. You can also utilize interval training where you swap and change between different types of exercise for set amounts of time.

Exercise Ability Whenever you do an exercise regularly you become better at it and your body requires less calories to perform it. A trained athlete burns less calories playing their sport than someone who isn't trained in that sport. Solution: Once again, don't allow your body to adapt to a single exercise. Mix it up, if you're always doing weights then go for a run, switch from the treadmill to a rowing machine etc.



Over Exercise If you exercise too much your body adapts and reaches a point where the extra energy consumed in exercise is offset by a DECREASE in the amount of energy used when not exercising. In other words, when you increase exercise intensity, your body decreases the number of calories consumed during the rest of your day. Solution: Allow yourself recovery time. Take a break for a few days with some low impact exercise like swimming or tai chi. When you return to your normal exercise routine, pull back a little and only increase intensity when needed to maintain weight loss.


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