Hello, good morning and welcome to the Body By Patrick podcast. My name is Patrick Ocheni. In today’s episode, I’m going to share with you three simple tips to overcoming weight loss plateau without sacrificing more family time.
Ladies and gentlemen, you got to understand, even though we are all trying to better ourselves, even though we’re all trying to get in shape, even though we’re all trying to create a better version of ourselves, we cannot lose perspective on what is most important in life.
Personally, there’s nothing more important than family and friends. More specifically, spending time, quality time, with family and friends. Every time I leave my home, I can’t wait to get back home to spend time with my wife and my two wonderful kids.
Everything I do outside of the home I make sure that it is something productive that does not take as most time away from me spending quality time with my wife and kids.
A mistake that I see when people hit a plateau is, they try to do more.
For example, let’s say they workout three times a week and they hit a plateau. They try to work out four or five, six times, seven times a week. That’s okay, if your life’s situation supports that, but that should not be the first approach you use, if we’re trying to blast through a weightloss plateau.
What I’m going to share with you today is three tips, like I said, that you can use to blast a weight loss plateau without sacrificing more time with family.
The first tip is that, you change the time of day that you work out.
Personally, I love working out first in the morning. After a while, my body gets used to that, so over time I become more efficient because my body gets used to it.
If I hit a plateau, guess what? I switch it up to 6:00 PM at night. All of a sudden my body is like, whoa, whoa, whoa, whoa, whoa, what are you doing, Patrick? So, now it has to readjust.
It has to readjust to that time of the day thereby making me work harder to achieve result, because now my energy would be different.
By the way, do not change the duration of your workout right now.
What do I mean by that?
If right now you go to the gym three times a week, do not change that. Don’t make it four times a week. And, let’s say each time to go to the gym, you work out for one hour, keep it at one hour.
You are not changing the frequency and the duration of your workout because, remember, I said three simple tips to overcoming weightloss plateau without sacrificing more time.
I don’t need you working out more time, and then you go home and your spouse is upset.
The second thing you can do is to drastically change your workout routine without, again, changing the duration of your workout.
There’s a principle called the S.A.I.D principle (Specific Adaptation to Imposed Demand). Basically what that means is that your body is very smart. Your body will quickly adapt to the routine in which you impose upon it.
So, if you want to blast through weightloss plateaus, guess what?
You’ve got to change things up.
If you’re somebody that takes the same group class every single time you go to the gym, guess what? Try a different class. If you take body pump all the time, try a different instructor at a different time of the day.
Those changes alone would help you blast through weightloss plateau because your body will be like this is different, the pace is different.
The last tip I have for you is that, you have got to adopt a mindset of how can I do more in less time?
How can I do more with the one hour time that I have in the gym?
The first thing is to decrease the rest time between exercises.
For example, instead of resting 30 seconds between exercises, you rest 20 seconds.
The other thing that you can do keeping that whole mindset of doing more in less time is this: Lift heavier weights, do less reps, but do more exercises.
Those are ways that you can blast through weight loss plateaus without sacrificing more time with family.