BEST EXERCISES TO DEAL WITH A WEIGHT LOSS PLATEAU
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\n\n\nWhen you keep stepping on the weighing scale week after week to see no change in your weight, in spite of exercising and following a rigid diet, it can be an incredibly disheartening feeling. It is mostly because you have hit a weight loss plateau, and it’s time to make some changes in your fitness plan to see changes in your weight.
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There are a few exercises that can help you get out of the plateau and back to losing weight.
\n\n\n1. HIIT
\n\nHigh Intensity Interval Training (HIIT) is an exercise routine that consists of short, extreme bursts of physical activity along with your regular workouts. They include several combinations of exercises from burpees to rowing to full-body strength training workouts, all done in short sets in rapid succession.
\nA typical HIIT routine could last from anywhere between 10 minutes to an hour. The aim is to keep increasing the intensity of the workout as you get accustomed to each routine. For great results with HIIT, you need to keep going further out of your comfort zone.
\n\n2. Strength Training
\n\nWorking your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate. Strength training will burn more calories, boost your metabolism, and build lean muscle mass all at the same time. You’ll also feel stronger and become more injury resistant.
\n\nIf you’re just getting started with strength training, you might gain a few kilos at first. But there’s no reason to be alarmed. Strength training helps you add lean muscle mass, which is reflected in the minor weight gain. Continuous strength training will keep converting fat to muscle and eventually, you’ll end up looking toned.
\n\nJust like with every other exercise, It’s important to keep switching your weights once your body starts getting comfortable with the current weights. The secret to weight loss is to keep pushing your body beyond its limits.
\n3. Running
\n\nRunning is a great cardio activity as it pumps up your heart rate and helps reduce calories effectively. The problem with running is once your get consistent, you might not see the incredible results that you were seeing in the beginning.
\n\nThat’s why if you’ve been running consistently, you should take it a notch further. Either increase the amount of time you spend running, or increase your running speed. So, either run longer or run faster.
\n\nAnother thing to try out would be running short sprints at high speeds. Alternating sprints always helps burn calories faster. For instance, warm up at an easy pace for 5 minutes. Then run 5 minutes very fast, and then recover for 5 minutes by running at an easy pace again.
\n\nBalance this activity with appropriate warm ups and cool downs and a balanced diet.
\n\n4. Functional training
\n\nFunctional training involves mimicking movements that you do everyday, with emphasis on using multiple muscle groups at once. As you use more energy to perform these movements, you also end up burning more calories.
\n\nThe goal is make work on every muscle in your body and improve muscle stability through safe and injury-free movements. Common functional training exercises are lateral lunges, squats, overhead presses, push-ups, deadlifts, chest press and kettlebell swings.
\n\nFunctional training, combined with your usual cardiovascular workout or strength training routine, will help you achieve your weight loss goals faster. Also, with its myriads of combinations of exercises, you’ll never get bored with functional training.
\n\nDon’t give up
\n\nThis isn’t an exercise, but a reminder for all those who are trying their best to lose weight. Weight loss is a process, and sometimes you hit a bump in the road. You shouldn’t let that derail your efforts.
\n\nYou’ve come a long way and when you hit a weight loss plateau, it’s important to be patient, switch up your workout routine, and keep working towards your goals. You must believe that you can and you will reach your goal.
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\nRitika Tiwari\nFreelance Writer/ Blogger/ Content Strategist
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