On a Plateau-need advise - Exercise & Fitness Message Board

DebM412 · 08-09-2007, 01:59 PM

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

david614 · 08-09-2007, 06:08 PM

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.

DebM412 · 08-09-2007, 07:35 PM

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

david614 · 08-09-2007, 10:01 PM

Quote:

Originally Posted by DebM412

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.

Endorphin Junky · 08-10-2007, 03:47 AM

Quote:

Originally Posted by DebM412

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.