Check Your Workout Routine and Activity Levels
Just like your diet, your exercise and activity habits can degrade too. Intensity can drop, you get pressed for time and start cutting your workouts short; it gets cold outside and you become a little less active. Over time, these reductions in activity can start to chip away at how many calories you are actually burning each day.
Even a reduction of 50-100 extra calories burned from activity can have long term fat-loss and weight loss consequences. Over a period of 30 days, ending the day up 50 calories from working out with less duration or intensity can result in a gain of a half-pound of fat in a month.
The trick here is to use the same approach to your exercise and activity that we discussed for the question: 'How can I avoid a plateau' around diet. Track your activity and exercise by:
If you are not already, begin to journal your weight and resistance training exercise, as well cardio, using either the on-line option or trusty old pen and paper.
Check to see if you are still coming in at or around your goal targets for fat/weight loss.
Use the same method of tracking activity at least one week per month. Continue to alter your workouts weekly and do not let your mind get stale with your workouts. A good rule of thumb is if you have memorized your weekly workouts and workout schedule so did your body (a long time ago…). Keep things fresh and your body will continue to respond for longer.
Here are 5 solid tips to maximize workouts and energy usage:
- Make frequent changes to your workout. Workout changes prevent boredom and increase the challenge to your body.
- Utilize Strength Training. It helps to maintain muscle tissue, which will help to keep your metabolism higher, it maintains "tone" and it burns more calories than cardio does.
- When doing strength training be sure to use "bang for your buck" exercises that use multiple muscles and motions. If your goal is not to be a bodybuilder, then do not train like one.
- Do the things that you have been putting off. The exercises that you have not done recently. Chances are your body will respond to these because they are "newer".
- Get a workout partner or join a Group Training Program. You will always work out harder when you are being challenged and you are in a supportive environment.
To your health,