Hi there!

Let me start off with my weekly exercies routine:

Mon, Wed, Thur, Sat - run 4.5 - 5.0 miles

Tue, Fri - lift weights and then run 3.5 - 4.0 miles

I have reached a plateau with my weight. I am not sure if I am building muscle and it is offsetting my weight loss because I see my body still changing for the good.

Any advise here is appreciated!!!

Thanks,

Deb ;)

You didn't mention how long you have been doing this routine, but I assume that it has been for at least a few months if you find yourself on a plateau. As you probably know, this happens when the body has adapted to your workout. So...it is time to change things up.

Your workout is very similar to the one I started with. Like you, I made good progress for a while, but then all the gains stopped. Here is how I got things moving again.

Week 1: Mon, Wed, Fri...HIIT Cardio; Tues, Thurs...weights; Sat...5 mile run

Week 2: Mon, Wed, Fri...weights; Tues, Thurs...HIIT cardio; Sat...5 mile run

Week 3: Repeat Week 1

Week 4: Repeat Week 2

Anyway...that's what is currently working for me. I'm sure my body will adapt to this too, and I'll have to change things up again.

Good luck. I hope you get some more good suggestions.

Thanks David614!

I have been using this routine since April. I will have to change it and see what happens.

I do have a question, do you do any cardio on your lifting days? I have been, just not as intensley.

Thanks,

Deb

I do have a question, do you do any cardio on your lifting days?


My weight workouts are pretty intense, so I rarely have the energy for cardio after lifting. The high intensity interval training (HIIT) cardio is pretty intense too, so if I did that first, my weight workout would suffer. Consequently, I prefer to do them on different days. However...if my schedule forces me to skip a day here or there, I will do them both on the same day in order to catch up, but I dial down the intensity quite a bit.

Hi there!
I have reached a plateau with my weight. I am not sure if I am building muscle and it is offsetting my weight loss because I see my body still changing for the good.

Any advise here is appreciated!!!

Thanks,

Deb ;)

Don't worry about your weight. If your body is still changing for the good, like you said, you haven't plateaued.

Having said that, it's still a good idea to change your routine a bit every couple of months to maximise your results. Doesn't need to be a complete overhaul. A few tweaks is all you really need.

With the cardio, a lower intensity run is fine after your weights. Personally, I prefer to separate the two, but if you can manage a run, there's no reason you shouldn't. Just don't push it too hard as your sugar levels will be low after the weights.