This is one of the main reasons why you tend to see great results the first few weeks of a fat loss program, and then your results may plateau. Raising calories to maintenance or even just a bit above maintenance allows the body to reboot. When you are dieting, your leptin and thyroid levels fall, which tends to lower the metabolism, and therefore fat loss. The reason for this dieting break ties back into the all too important role of hormones. This means that during that week of rest, you should eat at maintenance or even above. When taking a break from training, it is important to note that this also means taking a break from dieting, or eating in a deficit. Week 4: Strength training M-W-F, cardio on T-S, rest on TH-SU. Week 3: Strength training M-W-F, cardio on T-S, rest on TH-SU. Week 2: Strength training M-W-F, cardio on T-S, rest on TH-SU. Week 1: Strength training M-W-F, cardio on T-S, rest on TH-SU. That means no running, no lifting, no exercise beyond normal everyday activity.įor example, a program designed for adequate rest might look like this: Yes, seven whole days, after every 4-6 weeks of an intensive aerobic and resistance training program. Once every 4-6 weeks for a week long break.It is recommended by many fitness professionals that you take a break from exercise: We will talk more about the integral role of hormones in a minute. Lack of rest and over-training can induce abnormal hormone levels, such as an increase in cortisol, which is an adrenal hormone, as well as reduced testosterone and DHEA. Shock to the system, keeps body guessing.Īrguably the most important reason for rest, besides muscle repair is the delicate balance of your hormones.In addition, we need rest for the following reasons: You must give your body the rest time it needs in order to repair and rebuild the muscle back up. In other words, if you don’t take time to rest, you are cheating yourself out of some serious fat loss results! How, you ask? When you lift weights, your body is actually breaking muscle tissue down. What many people fail to realize is that without proper rest, the body cannot recover and attain maximum results from an aerobic and weight training program. Frequently catching cold and flu viruses.Lack of motivation and energy (beyond what you consider “normal”).Aches and pains in your muscles and joints.Here is a checklist of some signs that you may be overtraining: Rest is a big factor in making sure you don't hit a fat loss plateau. I am telling you to make sure that sometimes you stay home! Many people forget that rest is just as important as your fat loss training program itself. Everyone else is telling you to get in the gym. Fat Loss Plateau: Discover why training break is essential to your health and how rest is just important as your fat loss training program.
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