Better Health & Living
Plateau Busters
Throw a surprise party for your muscles--and get the scale moving downward again!
Published in fitness •moves_we_love | 0 Comments, Talk about this article »
Nothing beats the first few months on a new exercise program. You're losing fat, gaining shapely muscle tone, and enjoying the payoff of all your hard work. Then, just when you're this close to zipping those long-abandoned Levis, it all seems to stop working. Welcome to the plateau, that exasperating sticking point that nearly everyone lands on en route to their fitness goals.
The science behind the plateau is simple. When you first start resistance training, your brain goes, "Whoa, looks like the body needs to prepare for some hard work!" So it builds new pathways to your muscles, recruiting additional fibers to pitch in and lift the weight. In turn, those fibers get stronger, until those squats and curls feel like a piece of cake. That's when you put down the 5-pound dumbbells, pick up the 10-pounders, and give your muscles a fresh challenge.
But upping your weights works for only so long; eventually, you "max out" on the amount you can lift. Because you're no longer making fresh muscle, you start burning fewer calories and seeing fewer results. To get off this plateau, you have to toss your body a curveball and challenge your muscles in some surprising new ways.
Six Moves--Special Benefits
The following routine challenges multiple muscle groups simultaneously, tests your major muscles in a new way, and activates all the supporting muscles, especially those in your core (abs and back), which stabilize your torso as you move your limbs. The result: You'll open new neuromuscular connections, wake up sleepy muscles, burn more calories, and watch the weight start to melt off again.
Do two sets of 10 to 12 reps of each move before going on to the next. You'll feel the difference immediately, and you'll see results in two to four weeks.
Split-Squat Biceps Curl
Holding a pair of dumbbells down at your sides, stand with your left leg 2 to 3 feet in front of your right leg. Bend your left leg until the thigh is parallel to the floor and your right leg is extended back with the knee slightly bent and almost touching the floor. Be sure to keep your back straight, and don't let your left knee jut beyond your left foot. As you lower, bend your arms and curl the weights to your chest. Pause, then push back up to the starting position, lowering the weights as you stand. Complete a full set, then switch leg positions for your second set.
Challenges glutes (butt), legs, arms, and core
Dip & Crunch
Sit on the edge of a sturdy chair with your feet flat on the floor and your knees bent at 90 degrees. Grasp the chair seat on either side of your butt, then move your feet out slightly and inch yourself off the seat. Extend your left leg and plant the heel on the floor, keeping your foot flexed. Bend your elbows straight back and dip your butt toward the floor while simultaneously contracting your abs and pulling your left knee toward your chest. Don't bend your elbows past 90 degrees. Return to the starting position. Complete a set (you may not be able to do 10 the first few times), then switch legs.
Challenges arms, shoulders, and abs
Flamingo Lateral Lift
Stand with your feet hip-width apart and hold dumbbells down at your sides, palms facing in. Bend your right leg and lift your right foot off the floor as high as comfortably possible while maintaining your balance. Tighten your glutes and abs for support and slowly lift the weights straight out to the sides until your arms are parallel to the floor. Lower back to the starting position and repeat for a full set. Switch legs for the second set.
Challenges shoulders, glutes, and core
Squat Overhead Press
Stand with your feet hip- to shoulder-width apart and hold dumbbells up by your shoulders, palms facing forward. Slowly bend at the knees and squat back as though starting to sit in an imaginary chair. Keep your back flat and don't let your knees jut forward over your toes. Stop when your thighs are just about parallel to the floor. Pause, return to the starting position, and then contract your glutes and press the weights overhead. Return to start.
Challenges legs, glutes, shoulders, arms, and core
Chest Press Curl-Up
Lie back on a mat or carpeted floor, holding a dumbbell at each side of your chest with the ends facing each other. Contract your abs and curl your head, shoulders, and torso off the floor. Once in the up position, extend your arms and press the weights straight out. Pause, then reverse the move back to the starting position.
Challenges chest, arms, and abs, back, shoulders, and arms
Push & Row
Holding two dumbbells, get into a modified pushup position with your arms extended, your hands under your shoulders (the weights should be parallel to your body), and your legs bent with your knees on the floor and your ankles crossed for stability. Your body should form a straight line from your head to your knees. Bend your arms and lower your chest until your upper arms are parallel to the floor. Push back up. At the top of the pushup position, immediately bend your left elbow and pull it up toward the ceiling, lifting the weight up to the side of your chest (this is a row). Lower back to the starting position. Do another pushup, this time performing the rowing motion with the other arm. Alternate arms throughout the set.
Challenges chest, abs, back, shoulders, and arms
Frequent contributor Selene Yeager is a certified fitness trainer, author of the book Selene Yeager's Perfectly Fit, and a columnist for Prevention and Bicycling magazines.
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