Have you hit the Weight Plateau?

You did the right exercises, ate the right foods, and controlled your portion sizes, but still the scales did not budge. Isn’t it extremely frustrating, when scales stop co-operating?

Just because you haven’t lost weight, avoid the temptation to drown your sorrows by taking extreme measures such as skipping meals or excessive workouts. A weight plateau is no reason to give up on a healthy plan. Instead, it could mean that you’re ready for something more.

The numbers on the scales don’t tell us all that is needed to assess fitness levels. Calm down, regroup your priorities and consider other ways to measure your progress. It’s time to see health rewards elsewhere other than on the bathroom scales.

Monitoring numbers such as body fat percentage, waist-hip ratio, BMI, blood pressure, heart beat rate, cholesterol and stress levels and improved overall quality of life denote positive change in the weight loss efforts.

Few ways to trace your progress:

Keep a daily journal of your fitness activities, measurements, dietary needs, sleep and your day-to-day feelings.

The fit of your clothes is the best indicator of how is your body shaping up with regular exercise and healthy food habits. If your clothes hang looser in all the right spots unlike earlier, then your weight loss program is effective

Test your fitness level to measure your muscular strength, cardiovascular endurance, stamina and flexibility. Repeat these tests at regular intervals and compare the results. Difference in numbers should tell all.

Stalling in a weight loss program is natural. A plateau means that your body needs a change in the intensity, frequency and/or type of workout. The ideal way to get over weight plateau is to bring about small changes in kinds of exercises, speed and intensity of doing them.

I too, have reached weight plateau many a times and frankly it is uninspiring. But my fitness success is not measured by bathroom scales alone. Fit of the clothes and finger ring, increase in flexibility, stamina and energy levels to do various things gauge my weight loss progress.

Happy Stretching

I’m sure you all must have heard that it is good to stretch before and after your workouts. Do you know why? Simply because stretching reduces the risk of injuries, keeps our body supple and more resilient in the long run. It helps in improving blood circulation, reduces wear and tear, relieves tension allowing you to relax and hold your body in a more balanced way.

Stretching exercises are not meant to strain muscles. There are various stretching exercises targeted at major muscle groups. Focus should be on arms, legs, abs, back and neck. A light body warm-up is a must.  Start your stretch by taking a deep breath, continuing as far as you can without pain (for 20 seconds or a minute) and then slowly breathe out. Be sure never to bounce while stretching!

Stretching exercises are ideally performed in sets of three for 30 seconds to one minute. Eventually, you should listen to your body. It’s best to include a variety of stretches, holding them for as long as you can and releasing yourself from the position when you feel the pain.

If you exercise regularly, perform stretching exercises daily. Having a diary with a list of stretching exercises targeted at major muscle group ensures that you stretch all the muscles in your body.

Workout Buddy

Revamping you’re eating habits, starting an exercise plan and improving your overall lifestyle is not easy. These are big changes and one definitely could use all the encouragement and support required to maintain these changes.

Experts say people who have support and encouragement are successful in maintaining their diet and exercise programs.

Having a support or making a commitment to improve your lifestyle along with someone like a close girlfriend/buddy, significant other or your own child – will make you want to stick to your program, simply because that person is counting on you.

If you’re on a look out for a buddy, ask your neighbour to commit to walking together for 30 minutes daily a week, sign up for a dance class with your friend/spouse, play a sport with your child or cook healthy meals over weekend for your family. This will help you keep up your new lifestyle changes.

You can also look for support online. Like your best pal, who is just an email away or sign up with any of the weight watchers sites where you will come across inspiring stories of people who have successfully managed to shed off pounds and improve their lifestyle through proper healthy diet plans and exercise regimes.

Sindhu and I started this blog for supporting and encouraging one another in our journey towards healthier lifestyle. Along the way, we have come across people who appreciate that the fact, a workout buddy is a must. We have been successful to a certain extent, but we still have a long way to go.

Go find that extra support. There is no time to waste.

Finding an ideal workout plan

To know which the right workout plan is for you, ask these questions to yourself before you start exercising.

What do you like to do: If you do not like gymming, you won’t be able to maintain your gym schedule? You will look for excuses to avoid going to the gym. If you like to jog or walk, create a workout plan that involves jogging, running or walking.

What kind of setting works for you: If there are really good jogging or walking trails near your home or office, then an early morning jog or lunchtime walk might just be an ideal exercise plan. If you have access to a pool, go swimming. Likewise certain outdoor activities may not be a good idea depending upon the climatic conditions of the area you reside in.

Do you like to exercise alone or prefer company: Going for early morning jog, walk or swimming alone is therapeutic for many, while others prefer to exercise in a group or with a companion.

Decide on the money you want to spend on your fitness regime: If you are going to be exercising indoors, you might need to invest in some exercises equipments or join a health club. Walking, jogging or hiking are inexpensive options. Find out what is best for you.

What is your current level of fitness: If you haven’t exercised for a long, attempting 5 mile jog on the first day is not a bright idea. Injury while exercising is the easiest way to kill a fitness regime. Start slowly and then increase the levels of intensity as your level of fitness increases. Exercising in moderation is safe for all. If you suffer from some ailments or health issues, consult a doctor. Depending upon circumstances, design a well rounded exercise plan to meet your needs.

What are your goals: An ideal workout should include strengthening, stretching and balance exercises. If your goal is to lose weight, your workout should have calorie burning aerobic activities. If you are looking to find balance and flexibility, your workout should include a good dose of yoga activities.

Design a workout plan that you will be able to maintain and not to please others!!!!