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MARYHIGO SparkPoints: (5,636)
Fitness Minutes: (9,102)
Posts: 73
5/7/12 4:28 P

Thank you so much for your response....I will add more time to my daily workout, I do workout everyday even if it's minor while doing my hair :) I feel I have more energy after.....Can't walk right now I sprained my ankle and have been doing bootcamp gingerly....It's getting better and so isn't the weather to get out to walk, one of my favorite things, Again thank you for your guidance.

I won't give up! Cause I am determined to get past this scale number if it's the last thing I do.....

Maryhigo

HEALTHY-CHANGES Posts: 20
5/6/12 11:33 P

I've been worried about his myself!! Great advice Coach Nancy!! Thanks, I forget that just changing up your workout routine can help!!

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/6/12 9:10 P

Hi Mary,

Remember the body's goal is to move toward a state of homeostasis or balance, therefore over time the body needs to expend less calories today than it did when you first started. This is why every 4-6 weeks, you may need to shake up your exercise routine just a smidgen.

And the four ways to do this are...FIT and recovery.

Frequency-adding more days for working out. For example if you work out 4 days a week try adding another day.

Intensity-going faster or at a greater incline in the same period of time that you have been doing your exercise.

Time-going for a little more than your body has adapted to...you don't have to do this at every workout, just a few more minutes twice a week if you don't want to add any more intensity to what you are currently doing.

Lastly, increasing your recovery time between your workouts-in other words walk on Monday, Tuesday, Wednesday, take Thursday off, walk Friday and Saturday take Sunday off.
And don't forget to change modalities. If you use the elliptical every week, try using the treadmill or going for a nice brisk walk.

Never underestimate the need for strength training, especially as we grow older. The body naturally loses lean body mass as we age, therefore if we are not building this all important tissue, over time our body will need fewer calories to function since lean body mass is the body's metabolically active tissue.

And make sure you are tracking your nutrition and that you are eating within your calorie range. Eating a lot less than the body requires will only cause the body to be forced to function on fewer calories. The goal in losing weight is to have a slight caloric deficit from our diets and a caloric expenditure from exercise. And know that you do not have to lose weight every week to be making those all-important positive changes to a healthier you.

I hope this helps!

Coach Nancy

WRITINGBLUEHAWK SparkPoints: (16,839)
Fitness Minutes: (15,069)
Posts: 304
5/6/12 8:53 P

Plateaus are tough. I'm in the middle of an 18-day one, myself. One thing that helped me is that I analyzed the SP reports from the beginning of my plateau to see if anything changed. I realized, with the help of SP friends that I may not be eating enough because I'm now exercising about 200 minutes a week. Yes, that's a funny problem to have, so I'm going to vary the range of calories I eat to keep my body guessing. If that doesn't work, I'm going to tweak my exercise program.

All I can say is "hang in there" and stay patient. This is what I'm trying to do because I REFUSE to give up.

Good luck. emoticon

MARYHIGO SparkPoints: (5,636)
Fitness Minutes: (9,102)
Posts: 73
5/6/12 8:02 P

okay, 4 week plateau? I even joined the summer bootcamp.....can anyone help me?
Maryhigo

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