Really need some help!!! Ive hit a plateau

Discussion in 'Fitness Health and Exercise' started by XEliseX, 18 June 2011 Social URL.

  1. XEliseX

    XEliseX Member

    Posts:
    34
    Likes Received:
    0
    Start Weight:
    11st10lb
    Current Weight:
    10st9lb
    Goal Weight:
    9st0lb
    Lost(%):
    1st1lb(9.15%)
    Diet:
    Counting calories and healthy eating
    Hi, its been a while since ive posted on here, but i really need your help, i started to change my life style and going to the gym about a year and a half ago, since then ive lost just over a stone, not fantastic to some people but for about 6 months ive been maintaining my weight and feel great for it, still just over a stone to get to target weight but this is were i need your help.

    So, ive been maintaing my weight for 6 months, which is fine for me but!!! today i have quit smoking :) going great, using patches, i know i am now gonna be a non smoker, but soooooo worried bout weight gain :( i know that the problem is not my diet and im sure that the problem is that ive hit a plateau with exercise!!! mainly the gym, ive been told that after a while, your body gets use to doing the same thing and using the same muscles, hence the plateau. well, since i joined the gym a year and a half ago ive been doing the same routine, using the same machines etc, guess im lucky really that i havent hit a plateau sooner :) so here is my weekly exercise rountine, dont actually know what the weight machines are called at the gym so not using the technical terms lol so hope you know what im talking about :eek:

    Monday - gym - leg weight machines, 3 reps of 12 on the inside of the legs, 3 reps of 12 on the outside of the legs, 40 mins cardio consisting of 20 mins cross trainer, 10 mins rower machine, 10 mins exercise bike.

    Tuesday - line dancing, 2 hours fast paced to modern music, slow pace to some, but use different muscles each week as learn new dances, more of a hobbie.

    Wednesday - same gym routine

    Thursday - 1 hour of zumba - this is new and only done it for 2 weeks but will now be every week

    Friday -
    same gym routine

    So... im positive that its the gym routine, doing the same thing since i started a year and a half ago, i have heard that i need to do more weights as this will burn more fat? any suggestions on how i can change my cardio routine around to help me start losing more weight would be fab :) i would still like to keep doing the cross trainer as i feel this is the machine that i am getting the most workout from, so maybe up the time on it?

    desperate for any advice as i am now quitting smoking and dont want to put the weight on that has took me along time to get off :wave_cry:

    Elise.xxx






     
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  3. bluenose1

    bluenose1 Member

    Posts:
    48
    Likes Received:
    0
    Start Weight:
    12st3lb
    Current Weight:
    11st6lb
    Goal Weight:
    10st6lb
    Lost(%):
    0st11lb(6.43%)
    Diet:
    Dukan
    Your routine looks good, but they do say you should vary your exercise or your body gets used to it.
    Jillian Michaels from Biggest Loser says the best way to lose weight is cardio circuit training, where you are doing weights and cardio without stopping. I have the 30 day shred dvd and I find I feel like I ahve had more of a workout from that than running a couple of miles.

    If you want to do it as part of your gym routine google her workouts. You really build a sweat up doing them

    Jillian Michaels Workouts
    Perform 3 sets of 15 reps for each circuit with a comfortable amount of weight
    resistance that doesn’t compromise your form. Try not to rest in between sets or

    circuits.

    Monday
    Warm Up/Prep: Warm Up
    Circuit 1: Modified Push-up, Wall Squat, Jumping Jacks
    Circuit 2: Dumbbell Chest Fly, Sumo Squat, Jumping Jacks
    Circuit 3: Bench Dip, Lying Leg Raises, Jumping Jacks
    Circuit 4: Lateral Shoulder Raise, Basic Crunch
    Circuit 5: Dumbbell Tricep Extension, Jumping Rope
    Cool Down: Cool Down


    Tuesday
    Warm Up/Prep: Warm Up
    Circuit 1: Wide Grip Pulldown, Lying Leg Raises, Jumping Rope
    Circuit 2: Superman, Side Lunges, Jumping Rope
    Circuit 3: Hammer Curls, Squats, Jumping Jacks
    Circuit 4: Dumbbell Bicep Curl, Bicycle Crunch
    Circuit 5: Concentration Curls, Basic Crunch, Jumping Rope
    Cool Down: Cool Down

    Wednesday Rest Day

    Thursday
    Warm Up/Prep: Warm Up
    Circuit 1: Concentration Curls, Hack Squat, Jumping Jacks
    Circuit 2: Dumbbell Chest Fly, Sumo Squat, Jumping Jacks
    Circuit 3: Bench Dip, Lying Leg Raises, Jumping Jacks
    Circuit 4: Military Shoulder Press, Basic Crunch
    Circuit 5: Tricep Kickbacks, Reverse Sit Up, Jumping Rope
    Cool Down: Cool Down

    Friday
    Warm Up/Prep: Warm Up
    Circuit 1: Dumbbell Chest Press, Static Lunges, Jumping Rope
    Circuit 2: Wide Grip Pulldown, Lying Leg Raises, Jumping Rope
    Circuit 3: Superman, Pelvic Thrust, Jumping Jacks
    Circuit 4: Plank, W Shoulder Press, Jumping Jacks
    Circuit 5: Reverse-Grip Curls, Bicycle Crunch, Jumping Rope
    Cool Down: Cool Down


    Saturday
    Cardio Day

    Sunday
    Rest Day


    Monday
    Warm Up/Prep: Warm Up
    Circuit 1: Modified Push-up, Wall Squat, Jumping Jacks
    Circuit 2: Dumbbell Chest Fly, Sumo Squat, Jumping Jacks
    Circuit 3: Bench Dip, Lying Leg Raises, Jumping Jacks
    Circuit 4: Lateral Shoulder Raise, Basic Crunch
    Circuit 5: Dumbbell Tricep Extension, Jumping Rope
    Cool Down: Cool Down

    Tuesday
    Warm Up/Prep: Warm Up
    Circuit 1: Wide Grip Pulldown, Lying Leg Raises, Jumping Rope
    Circuit 2: Superman, Side Lunges, Jumping Rope
    Circuit 3: Hammer Curls, Squats, Jumping Jacks
    Circuit 4: Dumbbell Bicep Curl, Bicycle Crunch
    Circuit 5: Concentration Curls, Basic Crunch, Jumping Rope
    Cool Down: Cool Down

    Wednesday Rest Day

    Thursday
    Warm Up/Prep: Warm Up
    Circuit 1: Concentration Curls, Hack Squat, Jumping Jacks
    Circuit 2: Dumbbell Chest Fly, Sumo Squat, Jumping Jacks
    Circuit 3: Bench Dip, Lying Leg Raises, Jumping Jacks
    Circuit 4: Military Shoulder Press, Basic Crunch
    Circuit 5: Tricep Kickbacks, Reverse Sit Up, Jumping Rope
    Cool Down: Cool Down

    Friday < br />Warm Up/Prep: Warm Up
    Circuit 1: Dumbbell Chest Press, Static Lunges, Jumping Rope
    Circuit 2: Wide Grip Pulldown, Lying Leg Raises, Jumping Rope
    Circuit 3: Superman, Pelvic Thrust, Jumping Jacks
    Circuit 4: Plank, W Shoulder Press, Jumping Jacks
    Circuit 5: Reverse-Grip Curls, Bicycle Crunch, Jumping Rope
    Cool Down: Cool Down

    Saturday
    Cardio Day

    Sunday
     
    Last edited: 23 June 2011
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