A long time friend of mine recently contacted me asking for some nutrition and exercise advice.
He started exercising and making healthier food choices, but after losing about ten pounds in the first four weeks he quickly hit a plateau.
Being the cool friend that I am 🙂 I told him to email over a quick summary of his training regimen and his typical meal schedule and I’d take a look…
I immediately noticed several “little” mistakes he was making, but there was one in particular that can, no doubt, make a HUGE difference.
So let’s identify exactly why he’s hitting a plateau and fix it.
Maybe you’re making this mistake too?
Here’s what he sent to me along with the one tweak that could potentially bust his plateau.
In a nutshell, here’s my exercise routine. I have lost 10 lbs in the last four weeks. I’ve been disciplined bro, but I’m stuck. Let me know your thoughts.”
Mondays, Wednesdays, and Fridays:
– Wind sprints or intervals with walking or slow jogging in-between (15-20 minutes)
– Move to upper body weights: 3-4 sets of 8 to 12 reps for each muscle group with
limited rest (chest bench press, shoulder press, triceps, curls)
Tuesdays, Thursdays, Saturdays:
– Stair Stepper (15-20 min)
– High intensity cardio exercises – suicides, mountain climbers, abs (total workout lasts about 20-25 min)
– I don’t really do direct leg work, because I get a great lower workout doing exercises above.
There’s a lot of room for improvement when it comes to his training structure, but that’s not the real issue.
The Big Mistake: NEVER perform intervals and/or cardio before weight training…ALWAYS do it after.
In both instances above, my buddy Bernie is doing all his wind sprints and cardio BEFORE weight training, so he’s sending his body the wrong messages.
I’m not saying you CAN’T get results doing cardio or interval work first, but if you understand how your body works, it can be counterproductive.
If you decide to do your endurance or high intensity cardio activity first, you’ll deplete away all the glycogen (energy stored inside your muscles and liver tissue)…
…which is the energy you need to fuel your weight training workout.
So the chances of you burning up muscle are a LOT higher.
Plus — you’re hindering your body from responding properly to the cardio/interval stimuli by hammering away on weights right afterwards.
A much “smarter” alternative is to reverse it and use all your stored energy for resistance training…
Then, by the time you get to your intervals, your body is perfectly positioned to burn more fat because your muscle and liver glycogen (energy) have been depleted.
This is how you can program your body to “go get the fat”.
Give this a try and let me know how it works.
Have an awesome day!