Exercise 4 days in a row...

Do you do any interval training? I would add some of that, or increase the time spent on cardio by 10 minutes. Do you strength train? Adding some weights/resistance training may help as well.

I am a somewhat structured person. Usually I work out for 4 consecutive days (Mon-Thurs) at my gym at work (free :bigsmile: )and then take Friday as an easy exercise day and do mostly non-cardio stuff on the weekends.

I have managed to lose 40lbs.. go me!! :glasses:

I have hit a plateau for almost the past month... only losing about 3-4lbs in a 30 day period :sad:

I have upped my calories from 1200 to 1350. I eat my exercise calories and rarely go over my limit. i have cut our artifical sweetner and I am working on my sugar and sodium intake. This has helped a little bit.

I am thinking about putting a rest day in between my 4 cardio days to shake things up.
I typically do the elliptical and sometimes the treadmill on an incline for my cardio. I can't jog or run much as I am still healing from plantar fascitis. On my lighter cardio day, I typically walk at a moderate pace or do the stairs at my work. I am thinking my body is getting used to the same ole routine although I am trying to switch it up a little bit with no sucess.


Any thoughts or suggestions to help me get over this hump!

:drinker:

Definitely throwing in your rest day on a day you normally would work out is a change to shake things up. Any changes outside of the norm will make a change one way or the other. Experiment with it. At the same time, enjoy the plateau. While your body may not want to lose weight, I'd take it as the opportunity to give it a little more fuel, and though there might be the "risk" of it fluctuating up a little bit, once it starts moving in one direction, it can just as easily move in the other.

Edit: Just to add to changing things up, once you start noticing changes in weight [up or down], as already mentioned, you can also include HIIT routines, into your workouts. Granted you're dealing with plantar fasciitis, so on the elliptical you can pedal backwards randomly throughout your session. It will allow for muscle confusion of your muscles not to get used to moving in one direction all the time, also using your arms to propel you can be incorporating somewhat of an upper body strength training exercise.

If you're on the treadmill, increase the incline higher to a point of slight discomfort [to jack up your HR], but not to the point where you're exacerbating the plantar pain. And as with all HIIT routines, do them in bursts of increased intensity, then immediately followed by a moderate to slower recovery period, then repeat for about 20 - 45 minutes, depending on how long you can handle them, and then do a 5 - 10 minute cool-down.

Don't eat back your work out calories. Thats only if you are wanting to maintain weight. You have to burn 3500 calories on top of what you eat a week in order to lose 1 pound.

You need to do some strength training for sure. Muscle burns more calories than fat. The more muscle you have in your body, the more calories your body will burn when exercising or when doing nothing. If you can muscle train before you do cardio, you will burn more that way also.

Edit: if you already ARE muscle training - you may see less pounds coming off because you are increasing your muscle mass! Muscle also weights 2x more than fat! So, track measurements instead of the scale!

" Muscle also weights 2x more than fat!"


Muscle and fat weigh the same. Muscle takes up less space, however, so measurements will show the difference rather than the scale.