Breaking a plateau

[befreckled]

The dreaded P word I can't seem to break out of. In March 09, I committed myself to a trainer and a work out routine. We do the afterburn program, tabata...all HIIT, all strength focused. And for the first 6 months, the weight just dissolved. I hit my first plateau about there and for the next 3 months, it was slower @ 1lb a week etc until I lost about 30lbs total. Then it just halted.

 

It is a series of reasons which are why I have yet to be successful in breaking this plateau.

 

1. I am not eating as clean as I used to

I used to have strict x5 a day meals, lots of protein, some complex carbs, no sugared drinks (not even on cheat days) and almost close to zero alcohol (which is a feat because, I work for a brewery). Right now, I have sugared drinks x3 time a week and I don't mean chugging cokes, just raw sugar with my coffee etc as well as 2-3 drinks a week.

 

2. I am just not as motivated as before

I skip my work outs more often than I used to cos' work is kicking my behind and I'm managing a team so I can't just skip out whatever time I want for classes, sessions etc. Perhaps, I am bored with the routine.

 

3. I lost my trainer

My trainer left the gym I was at and his replacement is just not up to par for me. We don't share the same trust. The trust that is crucial when you see each other so often (tell me I'm not only one, please?!?!)

 

I tried out an intro class at a reputable Muay Thai school and I had a blast. I was dripping wet in 30mins and the routine starts out...the warm up is 5-15min single skips. Total insanity but I liked it. So, here's the question

 

Do I leave a program that has brought me so much success weight loss wise..I'm certain that if I stuck to it, I would eventually break the plateau. Or do I leave and try out Muay Thai which is obviously going to be vastly different..the school has a conditioning class that is 60% of my current work out so, I can keep doing abit of the same and alot of new.

 

I am slowly inching back to my old ways - unhealthy food, sugared drinks etc and, I want to find a solution before I regress to the blob I was.

Edited April 17, 2010 by befreckled

[cuppa]

I take Muay Thai too...not only that, I just started with Capoeira and Krav Maga as well. This is my 4th month doing Muay Thai and I LOVE IT!!

 

I usually switch every so often. I got bored doing the same thing over and over again. I used to do a lot of cardio (with circuit training or my 5# dumbbell), treadmil, yoga, and zumba but after 2 months, I feel like I want bigger challenge.

 

Guys in my Muay Thai KB (or Krav), they have great body (ripped & lean). I think it's working out well for them. Go for it, I like it a lot and when I first took the class, I was shaking for hours afterward.

 

Or try Capoeira, see, I used to do Power Yoga but now I am hooked with Capoeira (which is to me an intense and advanced version of Power Yoga, among other things).

 

Never have personal trainer ever, I feel more challenged by working out with people who are fitter than me (or sharing ideas some insanely fit people in LS here like tman & USMChokie lol).

[USMCHokie]

Never have personal trainer ever, I feel more challenged by working out with people who are fitter than me (or sharing ideas some insanely fit people in LS here like tman & USMChokie lol).

 

 

Heheh, thanks cuppa...but you're one of the crazy fit ones too!! :bunny:

 

But this is the single thing that will help more than anything...getting a workout partner...especially one who knows what they are doing and wants to challenge you...

 

There is nothing worse than working out by yourself...it's hard to stay motivated, change things up, and most importantly LEARN...I'm in the best shape of my life because I've been training my brother for the past 8 months or so...he has made incredible progress and we are doing things I would have never thought of before when I was working out alone [ever done barbell deadlifts, squats, and military press (at normal weight...) while standing on the plastic side of a bosu ball...]...and in doing so, I have made the best progress I've made in years...

 

But honestly, you won't see any progress until you get the discipline to control your diet and food intake...all the hard work you put in will be counterbalanced by poor nutrition...and that's something that's all on you...

[befreckled]

I take Muay Thai too...not only that, I just started with Capoeira and Krav Maga as well. This is my 4th month doing Muay Thai and I LOVE IT!!

 

I usually switch every so often. I got bored doing the same thing over and over again. I used to do a lot of cardio (with circuit training or my 5# dumbbell), treadmil, yoga, and zumba but after 2 months, I feel like I want bigger challenge.

 

Guys in my Muay Thai KB (or Krav), they have great body (ripped & lean). I think it's working out well for them. Go for it, I like it a lot and when I first took the class, I was shaking for hours afterward.

 

Or try Capoeira, see, I used to do Power Yoga but now I am hooked with Capoeira (which is to me an intense and advanced version of Power Yoga, among other things).

 

Never have personal trainer ever, I feel more challenged by working out with people who are fitter than me (or sharing ideas some insanely fit people in LS here like tman & USMChokie lol).

 

The MMA school that I went to for the MT class had Brazilian Jiujitsu, boxing, MT, and a strength and conditioning class (kettle bells etc) so if I sign up, I can do any of them with the condition that the martial arts classes have to be done with min x2 per week attendence because, it's a school so there are grades etc.

 

USMChokie: A workout partner is out of the question unless she's already part of the new gym, my sister will cut a meal of her diet before she even considers exercising. I'm on my own but hopefully I can meet another newbie girl in class. Trying to convince my existing gym friends to go with me...well see how that works out. I hear you on the diet..for me it works like this when I train, i don't want to waste the hard work..when i don't train, it's like eh, that can of coke looks really good right now. it's all or nothing = my battle...hence my urgency to get back into a programme...so I can get movin'

[Jilly Bean]

it's all or nothing = my battle...

 

That's your problem right there. If fitness is an "all or nothing" situation in your life, it's doomed to fail, isn't it? Because as soon as things creep in - like you mentioned with work stress, etc., the "all" goes bye bye, and then you have nothing.

 

Fitness is a way of life. Unless you are competing, or are an elite level athlete, there should be no "all or nothing" in your life. Basically, unless you rely on your body and your training for your livelihood, then you shouldn't make it so difficult.

 

Fitness should be a normal part of your day. People who do crazy diets and extreme exercise routines, are only setting themselves for failure down the road. Yes, you will see short-term results, but you won't be able to sustain it.

 

OK, so that's the lecture. Now the solution?

 

1 - as far as exercise, DO WHAT YOU ENJOY. I'm amazed at how many people commit themselves to activities they hate. If you don't like running, then DON'T. There are millions of things you can do to stay healthy and fit. Hike, bike, dance, cycle, crew, etc. Can't get to the gym? Then do something at home. LOVE classes? Then schedule them in.

 

2 - diet - you have to make realistic changes and improvements. If you love chocolate, then eat it. Denying yourself anything is only going to make you obsess and crave it more. Limit the chocolate, and you'll be fine, so long as the rest of your diet is clean and healthy.

 

Overall, the key to sustaining any fit lifestyle is moderation, variety, and not having harsh limits. You put yourself on a very strict regimine, which may have worked to get you motivated, but you see now that it was unsustainable because it wasn't realistic. So, it sounds like your trainer has taught you some good habits about diet and exercise. Now you just need to modify them into a workable plan for your life and sanity.

 

P.S. I don't know about this plateau you are at, as I don't know your BF or BMI, but you have to again be realistic about where you want to get to. If you are currently at your set weight, you can certainly push yourself lower with a LOT of work, but you will always rebound to where you are now. So, 30 pounds may be all that your body genetically wants to lose.

[cuppa]

The MMA school that I went to for the MT class had Brazilian Jiujitsu, boxing, MT, and a strength and conditioning class (kettle bells etc) so if I sign up, I can do any of them with the condition that the martial arts classes have to be done with min x2 per week attendence because, it's a school so there are grades etc.

 

 

Oops sorry OP, I thought you were a guy, I shouldn't assume that people who take interest on Muay Thai are males because I'm a female myself .

 

Yep, every MMA class always starts with tough conditioning drills (capoeira, krav, or MT KB). Even the Jiu Jit Su/Judo class, they always do push-ups, burpees, and sprinting for their warm ups.

 

In my gym, we also have pure conditioning as you said. It's very similar to crossfit with kettlebells, wallballs, burpees - sometimes we do pull ups too (not that I could, I have to use elastic bands ).

 

For example, for Krav Maga, we have conditioning only (Krav Fit - no technique just basically punching hard/kicking + circuit trainig), regular class (technique + maybe 20 mins warm up drills), or sparring (drills then we have to randomly partner with people to start sparring).

 

Surprisingly, sparring is the most tiring to me, esp if I get partnered with someone good & fast.

 

I guess the only thing that is missing from this is strength training. Does your gym offer crossfit? these days, a lot of MMA gym also offers crossfit and this one compliment the strength training very well.