This inspires you to continue your running regiment.
However, the dreaded thing happens. No matter how many times you grab your running shoes and run, your weight is no longer coming down.
This is what they call as the weight loss plateau. So, what can you do about to breakthrough this weight loss plateau?
Well, that’s what we are going to cover in this article.
One of the reasons why your efforts are plateauing is because your body is now used to your running regimen. You can say it has adapted and optimized, which leads to not burning enough calories. However, here’s one good way to overcome this…
What you can do is to add more miles to your usual regimen. You can start with a half a mile to one of your weekly running sessions. Then add another half a mile for another week. Continue the process until you reach 6 miles.
Also, running slower can help you burn more fat and calories. As a bonus, you will also be increasing your endurance.
Mix It Up
Another good way of avoiding that body’s adaptation and/or optimization mechanism is by mixing up your running sessions.
This is why it’s recommended to run with a harder effort, once per week.
To get the best results, start running with an easy pace during the first mile.
After one mile, you can move on to the next step. For the next two minutes, run at a harder pace, but stay comfortable. What you want is to increase your pace until you can already hear your breathing, but not too much that you will be grasping for air.
After this two minutes, follow it with another 2 minutes of walking or very easy running to catch your breath.
Repeat this process for two miles. During the final mile, you can run at a very easy pace as a way of cooling down.
By incorporating this technique, you will not only burn a ton of calories, you will also increase your stamina and speed.
Adding strength workout is a good way to breakthrough that plateau. However, just be mindful that strength workout won’t get you immediate results.
Think of a strength workout as putting money on the bank. You won’t get immediate results, but you will be gaining returns slowly and for longer periods of time.
This is because the leaner you get, the more calories you will burn even while you are at rest. On top of that, you look leaner and lose a few inches here and there.
It’s suggested that you add two strength workouts on alternating days. For example, Tuesdays and Fridays. During your strength workout, aim to include 8 to 10 strength exercise for the entire body. You can easily incorporate your strength training after your easy and short running sessions.
Track Your Calories
If you are not tracking your calories yet, you might want to start now. This is another tool for breaking through that plateau phase.
There are already a lot of apps for tracking your calories. Most of these apps work like an accounting tool, except it focuses on calories. It tracks your input calories and the calories you burn.
A tracking app can definitely help you accurately track your efforts. We all know how it’s easy to forget that 2 cupcakes we ate 4 hours ago.
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