To plateau or not to plateau By Darran Law
So you’ve been training for a few months now and suddenly you’ve stopped improving. The scales are no longer your friend, your run time’s static, or even more simply you’re still lifting the same weight and not getting any bigger and stronger. Frustrating? Yes. Time to give up? Hell no! The most important thing is to remember to focus on the positives. Try to visualise how far you’ve come and everything you’ve achieved. I’m pretty sure Madonna doesn’t live in Moseley and unfortunately, doesn’t subscribe to this publication, so it’s safe to say you don’t have a 24/7 personal trainer and gym in house to work out constantly. As a result, any improvements you’ve made are all down to you. Have you congratulated yourself? You should! There are a number of very simple ways to get back on track and break out of the plateau. Stay on your toes. I don’t mean walk around on tip toes as if auditioning for the Black Swan sequel. No, what I mean is, keep your body guessing. For example, if you’re used to doing squats, replace them with lunges. If you don’t have a vast array of exercise knowledge, that’s ok. Should this be the case; do whatever you are currently doing, but do it backwards (start at end of training programme and work back to the usual starting point). By varying your workout, your muscles won’t get accustomed to regularity. Rest. Muscles need time to recover from any draining exercise. It’s a common misconception that the more you train, the better results HEALTH 30
MOSELEY B13
achieved. Without sufficient recovery, muscles reach a catabolic state, in which the tissue breaks down, thus slowing metabolism and preventing weight loss. Don’t rest. Yes you’ve read this correctly, and no I’m not contradicting myself. This is a very separate point. During weight training, or interval training, crank up the intensity by reducing the rest period. Push yourself and feel those extra calories burn away! Hydrate. Water isn’t just for the shower after. Drinking plenty of water is essential for transporting oxygen around the body. You should
be drinking around 2 litres of water every day, more if exercising. Have fun. Losing weight doesn’t have to be about just pounding the pavements. If you can’t bear the thought of endless running alone, try encouraging a friend to come along too. Maybe try an exercise class, join a sports club (I know for a fact Birmingham City Korfball Club are always looking for new members and train just down the road from Moseley), or better still, hire yourself a personal trainer, I can recommend a good one! Darran Law is a Personal Trainer working in Moseley.
Kevin Grant DC FCC FMCA Barbara Husband DC FCC FMCA Brian Ford BSc (Chiro) MMCA John Duncombe DC MMCA Fully Qualified & Registered Chiropractors
The Birmingham Acupuncture & Chiropractic Centre Providing safe, gentle & effective chiropractic care for 30 years. 26 Wake Green Road, Moseley. - www.baccentre.co.uk
0121 449 9515