Do you always do the same sport, and are you stuck in weight? Find out why this can happen to you.
You may be trying hard to exercise and find no result in losing weight. You may think that doing the same thing will always go well, but you will be surprised to discover that it is not. There is one thing that can undermine the best of training programs: doing the same thing over and over again. In short, the more you do the same exercise, the easier it will be. But instead of challenging your body, it adapts to what has now become routine.
Steady state cardio is the term used to describe a workout where continuous and constant effort is exerted rather than interval training in which energy output is varied and is more effective in losing weight. The problem with steady state training is that you will only be able to lose weight over a period of time and then come to a complete stop, resulting in a weight loss plateau.
Always do the same routine
If you’ve been doing the same training routine every week, it’s time to combine things. It incorporates speed intervals in which you alternate the intensity of a race and alternate the anaerobic state to achieve better results.
You can start by warming up a kilometer and then run at a faster pace for one minute (where you can no longer speak when you run) and recover at an easy pace for one minute (where you can speak). Continue this pattern for two kilometers, then cool for five to 10 minutes. With cardio, it is the same, if you like to dance, you will have to do different intensities.
If things get too easy, increase the length of your speed intervals or do harder reps to challenge your muscles with different exercises.
Overtraining too much?
It is known that a lot of effort is required to achieve results, although sometimes it may not be so. You may think that training hard every day will make you lose weight, but there is evidence to suggest that training too much can sometimes have the opposite effect. It is better to exercise 5 days a week than every day of the year, the body also needs to rest and recover.
In fact, if you train too much and cut calories at the same time, your body will respond as if you were going through a time of starvation and will retain all the food you eat in order to stay alive. When you train too much with inadequate nutrition, you will begin to lose lean muscle mass, achieving a skeletal appearance that we often see in marathon runners. To compensate, the body will “rescue” you by accumulating fat reserves in the abdomen.
In the end, excessive stress placed on the body will trigger the hyperproduction of the stress hormone cortisol. The cortisol excess reduces the production of thyroid and sex hormones, which, in turn, promotes weight gain and fat storage.
To remedy this, back off your weight loss efforts. Rather than severely cutting calories, maintain a 250 calorie deficit per day, which will lead to a loss of around 400 grams per week. By doing so, you will still have plenty of energy reserves to fuel your body in your workouts.
It is also necessary to recognize the overtraining signals that your body provides you and that you must pay attention to. You will have to adjust your workouts accordingly, achieving the correct balance of effort, rest, and recovery.
One way to do this is by alternating the intensity of the training in preplanned stages, known as periodization. This can help prevent overtraining by allowing the body to recover from muscles and regenerate in less intense periods. Sometimes doing things slower and with intensity, changes will make you achieve better results.