Escaping the Dreaded Plateau

Take your fitness results to the next level.

BY LINDA MELONE

Starting an exercise program is like beginning a new relationship. At first, you have high hopes and expectations. You're motivated and charmed by your new venture and believe you can do this for the rest of your life.

After three to six months, however, this honeymoon phase often comes to a screeching halt. Instead of looking forward to each exercise session, you're now bored and complacent. You're frustrated because, even though you've remained committed, your results have slowed or stopped completely.

Welcome to the dreaded exercise plateau. Research shows that approximately 50% of new exercisers quit within six months of starting a program ­ and lack of results ranks among the top ten reasons why.

A plateau occurs because our bodies readily adapt to change. If you go on an extreme diet, for example, your metabolism slows (goes into "starvation mode"), making it harder to lose those last few pounds. On the positive side, increased muscle tone and strength are desirable results of the body's adaptive capabilities. In order to continue seeing those positive results, however, you need to make regular upgrades to your routine. Here's how to evaluate your current program to find areas where you can kick it up a notch.

Food rules

As much as 80% of weight-loss results hinge on your eating habits. Keeping an accurate food journal for a few days will help you discover the dietary patterns you need to change. Studies indicate that

most overweight subjects underestimate their calorie intake by 40% or more. Consequently, the most damaging eating usually occurs when you're not paying attention.

Use a notebook to track the following: what, where, when and how much you eat. Keep the notebook with you; trying to recall everything you ate at the end of the day defeats the purpose. After recording a few weekdays and one weekend day, check for the following pitfalls.

Are you:

1. Skipping breakfast to save calories? Most studies show that people who don't eat breakfast are more likely to be overweight.

2. Eating for emotional reasons, not hunger? Call a friend, take up knitting, anything to distract you from eating when you're not physically hungry.

3. Too much restaurant/fast food? Limit as much as possible and make healthy choices when you do eat out. Go to calorieking.com for a good calorie guide that will help you pick the right entrees at your favorite eateries.

4. Eating too much? Know what a portion looks like, even if you have to weigh and measure in the beginning.

5. Drinking your calories? Calories in alcohol, fruit drinks, soda and other sweetened beverages add up quickly.

In addition, remember the 80/20 rule: if you make healthy choices 80% of the time, the other 20% won't matter as much. On the other hand, a weekend of pigging out can easily undo a week's worth of good intentions.

Cardiovascular upgrade

If your cardiovascular fitness program needs tweaking, try the following:

1. If you regularly train indoors, go outside; try biking, running, swimming, tennis, etc.

2. Join an outdoor activity club for extra motivation and friendly competition.

3. Practice interval training to burn more calories. Alternate periods of intense exercise with rest instead of performing at the same steady pace for the entire stretch.

4. Exercise with a heart rate monitor to ensure that you're working out hard enough.

5. Train for an event. Check out teamintraining.com for events near you and help raise money for a worthy cause as you get in shape.

Ramping up resistance training

Variety in your weight-training program may help you stick with it:

1. If you use machines, acquaint yourself with free weights; if you use free weights, incorporate some machines. Mix it up.

2. Hire a personal trainer to help you change your routine

3. Add yoga, Pilates or tai chi for a change.

4. Incorporate balance challenges for core stability: Use stability balls, balance boards and/or foam rollers.

5. Incorporate medicine balls or tubing into your routine for variety.

Looking beyond weight

Seasoned exercisers may find it more difficult to get off a plateau than their sedentary counterparts. Dramatic changes in body fat loss occur most rapidly in previously sedentary people who have more weight to lose. (Think of the participants in "The Biggest Loser" who regularly lost 15 or more pounds a week - this isn't typical.)

In addition, don't use the scale as your only measure of success. If you feel better about yourself, your clothes fit looser (body fat loss may not register on the scale) and you've developed healthier eating and exercise habits, rejoice! Because, after all, the relationship you have with yourself is a lifetime commitment.

OCM