Almost 10 months post baby I’m almost down to my pre-baby weight. I have a fairly strict workout routine and I’m also using MyFitnessPal to keep track of both my workouts and my calorie intake, but MAN, is loosing the last few pounds hard work. I know part of the reason the pounds aren’t shedding as fast as I’d like is that I’m older now and I’ve also got a million other things to do than to work out. The other part is these last few pounds are hard to shake – aren’t they always?
In sharing my frustration with Mark this week I listed all the things I needed to change: no more wine, no bread at night, maybe even no carbs. Most everything else in my regimen is already baked in so I was at a loss. We don’t do dairy (though I’ve been known to on occasion), we don’t do meat (so I don’t need to cut out red meat) AND I workout daily with only one, maybe two days off a week — and even then I manage to fit in a 45 minute walk with the kid and dogs.
So what’s my problem then?
Thank god for husbands, because Mark knew right away what my problem was. I was too much into a routine. Every morning as soon as the baby goes down for his first nap I hit the bike for 30-45 minutes and then follow it with a 15-30 minute Nike workout (for iPhone users, it’s the Nike Training Club app). While I’ve definitely noticed results with this routine, I need to change it up to get some real results. Mark suggestion was so simple that I immediately felt like a dolt for not even thinking of it. All he said was, start running. Hit the trails. If you push that stroller on the trails 2-3 times a week you’ll start to see some results.
Even though I was changing it up with the Nike workouts and trying different ones to focus on different body areas or on getting lean or toned, it wasn’t making a dent on the last few pounds.
So, to help me remember for next time I get into a plateau and to hopefully help a few of you out as well, here are some tips for getting through it and back on track:
- Check your diet. Have you changed it recently? Are you cheating more than you’d care to admit? Even though it’s annoying and you never wanted to keep track of your calories because calorie counting has a stigma attached to it, people actually take in way more calories than they think they are, especially if you eat out often. Make sure to cut out the booze, because even just one glass of wine can kill a good 120+ calories that could have been used for something better for your body, like fruit. If you really want to get serious about weight loss, cut the dairy and/or carbs at night.
- Change up your routine. There’s a reason why cross-training is important, and it’s not just because it helps with injury prevention, it’s because this is when athletes start to see real results. Down to the basics of cross-training, it keeps you stronger and challenges your body because you begin to focus on other muscle groups that might not be getting used with your current routine. It also helps you feel stronger when you come back to your main focus. A few years back I was all about my morning spin classes — it became my bread and butter for working out and burning a ton of calories quickly. I then hit the beach running with my lifeguard friends and I rocked 2 miles in the sand (which is no easy feat) followed by 5 miles around Venice Beach, and I felt great and super strong. My super-buff lifeguard buddies reminded me that it was the biking making me stronger and allowing me to rock the running when I hadn’t even been running back at home.
- Consider running (if you’re not already). I’ve always said, “running is the quick fix.” (Well, I’ve actually said “running is like bulimia for athletes, but that seems so vulgar now.) The point is, you can burn so many calories running and you can do it quickly — other than a good pair of running shoes, you really don’t need anything else to make it happen. You don’t even need to drive to the gym. Just leave your house and go! I’ve used to always hate running and didn’t start until after college (seriously). Right before I became pregnant with Thad I rocked the “Hill of Death” 2-3 times a week! This hill is basically 2.25 miles uphill and then back down… and it is STEEP. But I felt great doing it and loved it.
- Take a break. If all else fails, take a day or two off. I know it seems counter intuitive, but sometimes it really makes a difference. Taking a few days off from working out helps your body recover and allows you to come back stronger for the next workout. I wouldn’t encourage completely going off the wagon and eating everything in site when you take a few days off from the workout routine, but I do encourage letting your body rest.
These are just a few tricks that have worked for me in the past. What works for you?
5 thoughts on “Charging through the workout plateau”
Jess Sutera
To answer your question – what works for me? I’m a huge fan of calorie counting (I think you knew that) and have found that the best thing for me is to eat the same amount of calories every single day. No matter what workout I do (or don’t do), no matter what event, occasion, etc. I’m attending, I try my best to stick to one number, as religiously as I can. Granted, there are times I cannot control that — when I”m at a friend’s house and have no idea how she prepared dinner for example. In a case like that, I just make as healthy a choice as I can and I move on. BUT when I can, I stick to that number — the consistency of eating the same amount has told my body that yes, this is the fuel I need to maintain xxx weight. It’s also allowed me to choose the foods that I love (and yes, the treats…like wine, as you well know, big fan…) without ever feeling like I’m dieting or depriving myself. I mainly stick to real, whole, nourishing foods — but throw in the occasional wine, dark chocolate or other less ‘nourishing’ item now and then too. But again, that’s what works for me…I think that’s what’s most important about this whole healthy living “thing” — find what works for you, what you can LIVE with, what you love, and then build your lifestyle around it. <>
Carli McKinney
Jess – You make such a great point — that it isn’t just about a goal, it’s about having a healthy lifestyle, ALWAYS. So while I have a goal of loosing XX lbs., that’s all good and well, but to maintain the healthy eating and lifestyle once I do achieve that goal is just as important. I’ve never been a fan of fad diets at all and I don’t think they work (but I’ve also never tried one). What I am a fan of is maintaining healthy living all the time — whether it’s working out to run a race or triathlon or simply because it feels good (and I need that runner’s high, so to speak). I have been thinking about your approach with keeping a set number for calorie intake? How did you come up with that number? I’m just curious what that number would be for me and if I could do it (have you written about this?). Also, given you’re training for a marathon, do you feel that you’re getting enough? There are some days where I work out much harder than others, and those are the days where very large cravings kick in. For example, if I go on a mountain bike rike, I can easily burn 1500 calories on a normal 2.5-3 hour ride and I usually want a giant burger, fries AND a milkshake afterwards (this was before we went vegan, of course!). So how do you cope with that? What’s the method to your madness?
jobo
Obviously I agree with Jess on this (and yay to finally checking out your blog!!) as this is what has been the magic bullet for both of us!! It transitioned from feeling like a hamster spinning on a wheel, working really hard but not much to show for it, to working smarter, not harder and seeing the results we had both always hoped for!
Carli McKinney
I totally get it now. After Jess and I exchanged some emails this weekend, I honestly feel like I found Jesus (extreme? yes. But it makes SO MUCH SENSE now). I’m looking forward to doing my own modified 60-day challenge here in California and sharing my progress (and hopefully success!!).
jobo
Not extreme at all, I totally felt the same way! SUCH an epiphany! excited to read about your challenge!!