Avoiding Workout Plateaus & The Firm Wave. (video post)

by

My answer to the question of the day:

httpv://www.youtube.com/watch?v=GZlBsNp0fKQ

Kelly’s answer to the question of the day:

httpv://www.youtube.com/watch?v=Saiq5f886ME

Your answer? Additional questions?

Please to hit us all up in the comments.

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Comments

  1. This has been talked about a great deal lately. Everyone seems to be hitting plateaus!!
    I love how you make it seem doable as I always think of changing things around as being an entire overhaul.

    The Firm???

    Im not so sure about that. 🙂

  2. Damn. I thought I would be first this morning!!

    I recently did just what you said about changing and not changing.
    I still walk my same three miles but I switched to more hills and got really sore all over again!

    I’m enjoying this video week Miz!!

  3. I just had to stop by and leave a comment. Don’t really know what to comment about since I have dial up and can’t watch your videos but here I am anyway.

  5. I’m in a hurry to get to work but wanted to come by & get my MizFit fix.

    I’m enjoying this week of videos a lot.

    Half the time I’m not even listening & just watching your arms LOL

  7. YES Marianne.

    You are on a couchMANDATE for 6-8 weeks so we (the royal) can see if that routine is workin’ for ya.

  8. Great topic! We actually had a discussion about plateaus at a work lunch the other week. I think its important to just be aware of when you’re just going through the motions in your workout vs. actually working hard. I would LOVEEEEEEEEEEE to submit a recipe. I will shoot you an email 😉

  11. In all seriousness:

    If you don’t break youself then YES.

    I know you…so this isnt you, but many people so the ‘nothing m-f & HARDCORE weekend warrior’ thing & get injured.
    I’d say keep at the 2 days a week workout for 6 weeks OR (wink) until you decide (tomorrow? 3 wks from now?) you’re ready for THREE!

    Miz.

  13. My trainer changed things up recently and I am SO sore and feeling unfit all over again! No more breezing through the workout – I struggle to make some sets, I curse him out more often but I’m seeing results (despite my new scale that’s added 3lbs!)

    Made me realise how much harder I can work though.

  14. Doesn’t it take a certain amount of time to create a habit? If so, is that in the 6 to 8 weeks of which you speak (so eloquently I might add). I hope this exercise switching to avoid plateaus includes switching the programs on my elliptical to avoid the plateau program on that. I can change levels and programs but can’t do yoga on an elliptical. I am still in love with it and my knees suffer far less.

    Now if I send you a photo of me, will you put it on your kitchen wall. Make a video and then I can repost the video on my site? You can talk about exercise and I will write about how I came to be a photo on the wall of your kitchen.

  15. Huh. I didn’t really think about the amount of time that you are on a routine – I sthink I need to stick to one for that long to begin with!

  16. A few weeks ago I realized that I’d been swimming for MONTHS and months but hadn’t made any real speed improvements. So I just started throwing in two “hard days” a week. I also really really really need to throw some resistance training in there. Thank you for the gentle reminder. 🙂

  17. POD? Yes.

    Diana? Good point 😉

    I’m enjoying this week of your questions as they so run the proverbial gamut huh?

    Miz.

  18. ooh, lots of miz time this week, loving it 🙂

    it’s quite easy to get into a routine… i just realized i’d been doing the same thing for a few months now and am trying to mix it up a bit… spice up my life 😛

  19. I set goals for myself in each area of fitness (cardio, strength, and flexibility), then pick one to focus on. Right now, I’ve got 3 strength goals (deadlift my body weight, 20 pull ups, and 20 one-handed push-ups per arm) that I’m working on.

    After that, it’ll be a mileage/time goal, and/or mastering a few new poses in yoga.

    Not very interesting, but changing the focus of my workouts, while making sure to maintain the gains in each area works for me.

  20. What is it? You think maybe the time of year? Seems like plateaus and lack of motivation are so common right now.

  21. I’d appreciate a post as well about plateauing on foods.

    I know you’re not a dietician but your insights and what you do might be helpful.

    Ana

  22. Have I told you recently that I puffyheart you?!

    Because I do. You always seem to know exactly what I need to hear…

    Thanks for this, it was great, and I’m looking forward to seeing what you’re doing with… what is that thing? Looks like a piece of a rowboat. 😉 THIS COMMENT SO MADE ME SMILE. Thank you for that.

  23. Plateau central apparently! I feel slightly relieved to know that I’m not the only one experiencing this. I’ve been juggling the same few lbs for what seems like forever.

    I did switch up my exercise routine to stop my body from feeling like it’s on cruise control. Sometimes the smallest change can make the biggest difference too.

  25. I’m curious about Nan’s question re: the food. Does food work the same way? My gut instinct says yes, but I have no actual science-y goodness to back that up. 😉

    Also, can I break a plateau by varying the number of workouts I do without varying the type much? I mean, can I go from 5 days of running + 2 days of yoga to 5 days of harder yoga and 2 days of running? (The cross-section of things my knees/back will let me do and the things I like doing enough to ACTUALLY do is pretty narrow, LOL. I’m sure I’m not alone in that, though. ;D)

    AND what if you only like a couple of things? Is it better to keep doing something consistently than to do nothing? ALWAYS, Marste! more on the rest after my meeting I mean, are you better off running 5 days a week for 40 minutes constantly, or are you better off running 3 days a week for a while, then 5, then intervals for 4 . . . see what I mean? Would that count as changing up, even though you’re not really changing the TYPE of workout?

  26. Many food plateau thoughts coming (I’m off to meet with the MizMag layout woman!) & yesyesyes on the smallest things.

    I’ve heard (wink) of a woman so mired in a rut that shed go to a different gym and do same routine with DIFFERENT machines (leg extension still but different brand) and noticed her plateau breaking.

    Who this woman is I shall never say.

    Off to meeting.

    Miz.

  27. Have I mentioned how much I love this question-of-the-day video post thing?

    As much as I adore seeing results, I confess that I also am not overly bothered by plateaus. Maybe it’s b/c I’m defining plateau incorrectly– is it the same thing as “maintenance?” Because 75% of the time, I’m perfectly happy with maintenance. Or maybe that’s just what I tell myself so I don’t have to leave my comfort zone?

  28. I think I hit my plateau right when I start to get bored, so it works for me. I think a lot of people who made 2009 resolutions in January are hitting plateaus right now and quitting because they are frustrated, if they only read MizFit and would mix it up a bit!

    Now food plateaus- that is something I can’t wait to hear about as I know all too well what happens to me when I have been on that plateau for a while.

  29. This is so true. I think the reason I fella way from regular workouts in december and january (other than getting sick for a bit) was just boredom. The same thing ad nauseum.
    I ordered a few new workout DVDs and took some classes and suddenly it’s fun again. I *want* to get up and do it. I have choiced from a few things as to what to do when I get up…makes it so much easier to fight off the duvet and get started. For me that”s the hardest part 🙂

  30. I’m so glad you posted this because I’ve been wondering about changing things up in regards to strength training. I do a combination of free weights and machines, but I’ve been doing pretty much the same routine for months. So my question is, is it enough to increase the weights while doing the same routine, or do I need to do different exercises altogether? My problem is that I only know of so many exercises to work the biceps or triceps or whatever, so it seems like there are only limited ways to change it up. Any thoughts?

  31. I like the structure I learned doing p90x. Three weeks of fairly high intensity workouts followed by one week of active recovery. Switch up your routine and repeat.

  32. Re: erin

    Learn new exercises any way you can. Trainers, DVDs, magazines, Google.

    I am so happy that I put in the time learning a wide variety of exercises. Now I can decide for example that I want to work triceps and I’ll just freestyle – whatever move feels right and feels like I’m working hard. To continue with the triceps example I may do as many dips as possible followed by kickbacks and skull-crushers with increasingly (and/or decreasingly) heavier weights. Followed by more dips. Or whatever strikes my fancy. Then I’m not chained to a DVD (or a gym).

    But perhaps I’m a zealot. 🙂

  33. OK love that changing up routine doesn’t necessarily mean a whole NEW routine! Love that. That is the overwhelming part for me. Thinking I need to plan a whole new routine….I feel so out of my element in the weight area. Knowing this one little tid bit of info is very motivating to me! 🙂

  34. I have hit a huge plateau in my weightloss and am completely unsure what to do.

    I haven’t added in the weight training at all yet.
    Will this help or add more weight to ME?

  35. sad sad sad that life interferes too often with MizFit 🙂

    Short thoughts:

    TFH you may not be at a plateau then! For me it’s when I realize Im not getting any stronger. AT ALL. or that Im not gaining any cardiovascular endurance. AT ALL.

    for the tweeter 🙂 and many who email me it is more that they’re stuck on their way DOWN in weightloss and merely by shifting things around (and thankfully not even, in most instances, doing MORE) the scale resumes its downward plunge.

    foooood musings coming soon…

  37. Ah change, one of those things I hate so much. I do runs of different lengths, does that count?

    I’m getting better at switching up my strength workouts, but I definitely don’t do it every 6 weeks. I’m focusing more on maintaining than adding muscle, so I’m not quite as concerned, but adding new exercises helps keep things interesting (and sore).

  39. How do I avoid workout plateaus? Changing my workout every 30 days;) Now if you could just help me with food plateaus we’ll be all set…

  40. I hadn’t really thought much about it either (like the commenter above) but I have been spinning for ages now.

    A year?

    That’s what I love to do though so I’m not sure I will change.

  42. I have been stuck with my weight loss for a month or two.

    I needed to hear that the changing could be as small as walking more hills and less flat.

    I get overwhelmed some days with all I feel I should be doing.

    Did you see Ruby on Oprah??

  43. I did see Ruby on Oprah.
    Some of it anyway (hope to catch the rest tonight).

    LOVE Ruby. Was watching & (over) analyzing trying to see what Oprah thought of the Ruby.

    And yes.

    Fod plateau muzings from the nondietician coming in a different post.

    I’m nondegreed and opinionated.
    😉

  44. Ruby is my total inspiration.

    I’m pretty good about not getting into a rut right now.
    Check back with me in a month LOL!

  47. Ahhhh…the plateau, my arch-nemesis. *snickers*

    Four to six weeks? I like that rule of thumb. Thanks, ladies!

    I did something a little different with my cardio routine that seems so silly and mundane, but it made a big difference….MUSIC! I used to exercise to the news, MTV videos and my PS3 video games. But this week, I’ve been listening to different music, mostly punk and hard rock, but it really has changed the intensity of my workout. The heart/bike monitor tells me that I’ve been burning about 50-60 calories EXTRA per session and my clothes are stinking wet piles. Who knew?

  50. I’ve been really quiet about the motivational stuff because right now I have NO motivation…but I am all about changing things up. 🙂

    What I get from the two answers is that you really have to (duh) listen to your body and make the change when you feel that you’re starting to sort of go through the motions – whenever it’s not fresh and you’re able to sort of phone it in or be on autopilot, then it’s time for a change. That interval might be slightly different for different people, which of course is why listening to your body is so important…

    I really do want to try a new yoga routine right now, as I’m really mentally bored with the one I’ve been using, though I do love what it does for me. I’m sort of looking around at what to try – but I am thinking I may give tai chi an actual shot. I’ve messed around with it a bit but haven’t really buckled down to work on it, and I think it might be time.

    Anyway, thanks Kelly and Miz for the info!

    V.

  52. to switch it up, I need to get something more regular going. Just saying. LOVED the gym I checked out tonight though. (actually since this is the 3rd gym we’ve checked out, guess I kind of took your advice before you gave it. huh.) 😉

    Thanks for the great videos. I’ll remember this when I actually sign on the dotted line. 🙂

  53. This is interesting but really beyond me right now. I cant imagine working out long enough to hit a plateau!!!

  54. This was a really great video.. I’m going to look at my current injury as an opportunity to change things up..I can’t do cardio so I can focus on new weight work!

  56. hmm, this is interesting, i try to mix it up within a week, but not necessarily every 6-8weeks… that bad??? time goes by to fast for me to realize that that time has passed 🙂

  57. Great videos! I like to change things up every day LOL I never know what I’ll do next except for my 4 set spin days. Other than that, I do what interests me at the time I go to work out.

    I just had a thought. I might just do some sort of challenge every 4-6 weeks to kick it up a notch. Sounds good to me.

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