Sometimes, you hit a rut. Whether you’ve been doing the same classes day in, day out and your body has got used to them; or you’re no longer giving it 100 per cent in your workouts, results plateau and this can be extremely demoralising. But don’t panic – we’ve asked Fran Whitfield, head trainer at F45 Vauxhall, how to give your fitness a reset, basically hitting the power button. You’ll be back at it in no time.
Rev up your workouts
“Incorporating different style of training not only keep things fun but can help with that plateau. Training styles such as HIIT workouts increase that calorie burn in a short space of time. F45, for example, can burn up to 800 calories in only 45 minutes. In addition, HIIT training has been proven to increase your metabolic rate post workout, meaning you’ll continue to burn those calories even after exercising.”
Ensure your calories are tailored correctly
“Fat loss results will only occur if we are in a calorie deficit. If your results have plateaued the first thing to do is to check the calories you are consuming and compare that to your TDEE (Total Daily Energy Expenditure). One pound of fat is the equivalent of 3,500 calories so to lose one pound of fat a week you need to be in a deficit of 500 calories a day or an overall weekly deficit of 3,500 calories. Similarly, if your results of strength and/or mass gain have plateaued you may not be consuming enough calories to fuel your training.”
Add resistance training
“Lift the weights and lift heavy! Primarily focus on compound exercises which use multiple joints. These movements, such as squats, lunges, deadlifts, bent over rows, chest press have a much greater ‘anabolic’ effect, meaning you’ll recruit more muscles and burn more calories than sitting on a leg extension for hours!”
Ramp up that NEAT
“Non Exercise Activity Thermogenesis (NEAT) plays a key role in results. Taking the stairs instead of the lift, walking up the escalator instead of chilling on the side, getting off a couple stops sooner and walking to work all contribute to your daily NEAT. People are always surprised to see how many additional calories they can burn by making small changes and increasing their steps. Having a fitness watch is a great way to set a daily step goal and track it.”
“Exercise itself is a stressor on the body and will increase the amount of cortisol within the body. If you have been training hard and for a long time you may need to take a week or two of active recovery such as walking, yoga, steady state swimming to de-load the body and reduce water retention and cortisol levels in the body. Do not stress about the apparent plateau, this will only add to your cortisol levels. Instead, know it will be short lived, and incorporate some meditation into your day.”
Main image: Fran Whitfield, F45 Master Trainer
Get your weekly DOSE fix here: SIGN UP FOR OUR NEWSLETTER
Charlotte is a London girl through and through. She sweats through spin and puffs through Pilates to justify trying the latest restaurants and devouring copious amounts of sweet potato fries, burrata and bread – preferably on holiday. Her favourite destinations include Italy, the Maldives and anywhere where the sun’s shining and there’s a strong breakfast buffet. She’s obsessed with walking, visiting farmers’ markets and reading. She’s also learning to cook. Wish her (and her husband) luck.