gym goers..

Have any of you encountered a work out plateau? I have actually been exercising at my new gym for about 2-3 weeks now and nothing has changed. I work out on the elliptical for 30-45 min, then the stationary for about 15-25 min, and then stretches afterwards on the mat.

My weight is constant nearly daily. I don't really notice any difference in my body either other than the fact my muscles in my legs are always sore.

Am I doing something wrong? I always eat a healthy meal plan daily with the appropriate amount of calories. Although I have kept my calories at the same level despite adding the exercise.

Any advice?

Try to step it up or change it up. Try different programs on the elliptical, and if you're at the gym, maybe take a spinning class (or any other group exercise class) or walk/jog on the treadmill (at a moderate pace and an incline). If you can run, I definitely recommend High Intensity Interval Training (HIIT) -- run at a good pace (6.0-7.0 mph works for me) for 5 minutes, then sprint for 1 minute (I go at 9.0mph), go back down to your running pace for another 5 minutes, and then sprint again for another minute, jog for 5, and cool down. 

Maybe try adding a couple of more minutes to your workout time as well. Another huge thing I've found is helping me lose fat -- WEIGHTS!! Do some weight training, 30 minutes 3 days a week or so.

Workout plateaus are common.  When working out, you have to constantly up the incline/resistance or time-length/reps each week.  Also, you need to change your workout every 3-4 weeks.  Otherwise your body will get in the habit and the workouts won't be as effective.

im always in a plateau. i dont know how to chagne it up.

my big change was leaving my school a week ago, and coming home.. so i have a new gym. i did HIIT alot before.. nothing changed. now im doing 20-30mins on the elliptical, 15 min runs or walks, 15 - 20 min spin....

but it differs. on weight training days. usually i start with a 15 min run. then do weights then hit the elliptical for another 15 or 20 mins. on cardio days... i do everything. some days i just spin in a group class... but i always do 30 mins of cardio a day. In two weeks its going to change again.. i wont have a gym. so im hoping to lose 2lbs in 2 weeks.

An example of "changing it up" for males would be:

Week 1-3: straightbar bench press
Week 4-6: push-ups (Perfect Push-Up)
Week 7-9: dumbbell bench press
Week 10: start over

Dont do the same thing every week or you'll just build endurance.

This is a great 30 minute interval workout that you can do on the elliptical or treadmill.

warm-up 4 minutes, no incline about 4mph

2 min: increase speed to 4.5 mph (maintain for the rest of workout) at 2% incline

1 min: 0% incline

2 min: incline 4%

1 min: 0% incline

2 min: 6% incline

1 min: 0% incline

2 min: 2% incline

Repeat whole sequence from first 2% incline

cool down: 4 minutes at 4mph

I started doing this a few weeks ago, alternating the elliptical and the treadmill and I have had great results and since the intervals are so short... you don't get bored.

 

Good luck!

Great workout suggestion, Christine.

I would certainly advocate interval training.  I do it on the elliptical, treadmill and cycle, and have to say that the time seems to go by really quickly.

I'm constantly thinking "Right, one minute to go, then it gets easier", or "One minute to go, then I've got to really give it my all".

Constant soreness might be a sign of over training.  Recently I had been feeling that way and I skipped a workout to rest.  Just went for a light bike ride instead.  Next day felt immensly better and ready to tackle my next workout.

Original Post by dcyounts:

An example of "changing it up" for males would be:

Week 1-3: straightbar bench press
Week 4-6: push-ups (Perfect Push-Up)
Week 7-9: dumbbell bench press
Week 10: start over

Dont do the same thing every week or you'll just build endurance.

 dcycounts, why do you say this is "for males"?  i don't see anything inherently "male" about it.

positivelylinny, i always advocate strength training.  when you get stronger, you'll notice that you can push yourself harder in the cardio arena.  it's slow going and pretty inefficient to "get better" at cardio w/o getting stronger, either muscle-wise or breathing-wise.  hiit and weight lifting are both great methods of improving your oxygen uptake (vo2max) so that you can get your heart rate up higher and work harder doing the cardio.

however, it's not necessarily critical that you keep increasing resistance and incline and speed--if you're at a healthy weight, there's no reason to burn more calories.  maintaining a healthy body is a pretty respectable task in and of itself!

caloriecountingme: It isn't just for males.  However, I only work out with guys and am only experienced in the sort of weightlifting we do.  I just meant it as "The guys I know commonly would do the following:"

I've been told that your work-out doesn't need to take more than a half hour max if you just constantly keep your heart rate up.

If you can read a magazine while on the treadmill or elliptical, you're not doing yourself any favors.

I always watch my morning shows while on the elliptical but I still manage to keep my heart rate up, I think it just helps me pass the time quicker.

I also read while I am on the stationary, is this really hendering my workout? I mean I am dying once I get off haaaa.....

Original Post by hawkeyegal:

I've been told that your work-out doesn't need to take more than a half hour max if you just constantly keep your heart rate up.

If you can read a magazine while on the treadmill or elliptical, you're not doing yourself any favors.

All the research I've done recommends atleast 30 minutes.  This is because it typically takes atleast 20 minutes to burn your glycogen storages.

Of course, biology isn't a hard science and nothing is exact.

Original Post by hawkeyegal:

If you can read a magazine while on the treadmill or elliptical, you're not doing yourself any favors.

 this just isn't true.  even a slow stroll does your body "favors."  you don't have to kill yourself every morning for 30minutes to reap benefits from physical activity.  it's just a question of what benefits you'll be reaping, that's all.  it depends on your goals.  and it's okay if your goals change.  you might want to maintain your cardiovascular strength for a few months and then try to improve it; or you might focus on building strength for a while and then get back to endurance.  but so long as you're active, you're doing favors.

Thanks dcyounts and caloriecountingme.....

I definitely do about 40min to an hour per day ....so I hope that I am reaping the benefits, although I did take some advice and take a rest day today..my calfs were killing me, oh and it was 110 degrees today, so I don't think my body was up for exercising like crazy!

this is silly ...

everyone has all these ideas and exercises while most of you have reached your "plateaus"

FOR ALL OF YOU. I am not trying to create and argument here. Put aside your EGOS and admit that that your plateaus is just your misinformation. Some of you can't bare the fact that they have been wasting their time on wrong exercises and diets that they cannot conceive the fact that they are wrong.

I have the following questions for you missy

1. Do you want to loose fat or gain muscle? Cause if you had anorexia you are WAY WRONG in your exercises (and so is 99.9% of the advice in here).

2. Has it ever occur to you that you metabolism changes when you exercise?

I'd say that there is a 99% chance that you are eating wrong.

I'll look again this post once and I'll ignore arguments.

jagox: Although I agree with you that her workout isn't perfect, whether she was doing the best possible workout for her goals in the first place was not the issue at hand here.  I don't particularly like the workout she has set up and I don't think it will deliver the results she wants... but with that said, she wasn't asking us for advice on how to set up a muscle building regiment, etc.  She just wants to know how people keep from plateauing and unless your ego is getting in your own way, you and I both know every single workout will eventually lead to a plateau unless constant changes are made every few weeks.  You can't just do box squats every Friday and hope that 6 months later you'll still be making progress.  Lets keep this thread specific to the original question and if she decides she wants a more effective workout plan, then maybe that can be discussed in a new thread.

Jagox, your right this is silly, why do people like you respond to questions like these if you are just going to attack the OP's? I was asking for advice regarding plateau's. I also have been in recovery for quite some time, so when you imply that I AM anorexic, you are WRONG, and this actually hurts me because I have come a long way and am now just trying to eat well and exercise for strength and a healthy life!!!....I am also a monitor on CC and I would never post a topic that I would not answer from someone else if they were to post it. I appreiciate your post because I do believe that everyone should voice their own personal opinions, but I do believe that I am not eating 99% wrong, I do not have an ego problem, and I am just looking for assistance in my routine and info on plateauing.

Dcyounts, thanks for saying what you did. I really don't understand how my workout plan though is not beneficial but this is why I asked about plateaus.  I took your advice yesterday and added squats and some crunches and other leg exercises to build muscle. I also did my usual stationary and elliptical training. Maybe you could add some other things for me to try, female things haaa!!!

Well, I saw that all you were doing was elliptical,.stationary, and stretching and while none of those are bad, I feel that some sort of resistance/strength training is critical to maintaining a healthy lifestyle.  I'm glad you took my advice on that :)  It feels good to hear that I am doing some good on here after all lol.  You honestly can do the same exercises that any guys do when he goes to the gym, but of course with much lower weights.   I would just grab a pair of 5, 10, and 15 lb dumbells next time you're at the gym and start doing some exercises with those.  You may want to throw in a yoga class once a week too... I've found it really beneficial even though I avoided trying it for a longgggg time when I first started working out.

positivelinny, i really think you could drop nearly all the cardio.  unless you're looking to lose weight, you don't need it bec you're probably already active in your general life.  you run around from class to class or to the store or to work or whatever.  and if you're recovering from an ED, it's a good idea to try to stay away from the "gotta burn calories" mindset as long as possible.  for that reason, i think stretching and yoga and "getting in touch w/your body" activity is tre cool.  that said, it is healthy and okay to incorporate some cardio.  but like i said above, if you don't get stronger (either muscle-wise or oxygen-uptake-wise), progress will be slow going and you'll probably plateau.

strength training has really helped me in terms of health and confidence.  i think it's a great thing.  i continue to take a smidgen of offense to dcyounts' well-intentioned but continuously demeaning remarks about women and lifting.  yes, it's true, most women lift less.  15lb dumbbells?  get out of town.  and unless you're starting to exercise for the first time in 40yrs or recovering from an injury, you don't ever need to touch a 5lb weight.  try grabbing a 30lb barbell and lifting it over your head.  you actually feel something, right?  that's called strength training.  i do walking lunges w/35lb dumbbells; you might start lower, you might start w/body weight, that's fine.  i just wanted to say that i lift heavy bec there are guys who squat less than i do at the gym.  so there :)

caloriecountingme: Not meaning to be rude or anything, but try doing a few sets of shoulder front and side raises with more than 15 lbs... then ask yourself if you think someone can do it there first time working out... yah not gonna happen. 15 lb dumbbells is a good starting point for a 5'7" 120 lb girl who has only been doing cardio. She's only 22 so she has all the time in the world to raise the weight when it is too easy ; ) Theres really no reason to start with heavy weight because in the beginning you have a severely higher risk of tendon, muscle, and joint injuries.