The Plateau

Now that we are this far into the competition, some of you may be at a plateau phase (probably not this early however, but watch out for it). When you first begin an exercise program, your body is not used to these changes in activity and is forced to adapt to them. This creates the physical changes in the body. However, if you dont switch up your routines or progress with them, your body adapts to your workout activities and does not need to make any further changes to keep up. This can happen to anyone no matter what their health goals are. My philosophy on exercise is variation. This is the best way to avoid the plateau I feel. By variation I obviously mean switching your exercise routine every couple weeks. Such as switching some of your weight lifting routines. You don't necessarily need to always change your exercises (though helpful) but at least progress with them. Every couple of weeks throw on five or ten more pounds on that squat, or that press, etc., but only if you are ready to. My point of this blog is that if you show up every day and you put in the same forty minutes of the same exercises every time you will see results at first, and then the results will fade and you will remain at that same level (the plateau) until you make changes in exercise. Now some of you may not know how to make these changes so please don't be afraid to ask any questions. Thanks for reading and you all are doing such a great job!

Water Weight (To those who don't already know)

Hello Everyone,

I know it's satisfying when you leave the gym after a nice run, cycle, sauna, etc., and you notice you weigh two or three pounds less than when you came in. I'm sorry to tell you but you did not lose three pounds of fat in one workout session. It is very appealing to see on the scale, however, that is the water weight you have sweat out during your workout. It is crucial that you regain every pound of it back by re hydrating yourselves. Remember, dehydration can cause things like increased respiration and heart rate, increased body temperature, extreme fatigue, headaches, nausea, and more. So be careful and stay hydrated friends!

Thanks for reading.

Tod Berkebile
NSCA-CPT

Before it all begins!

Hello Everyone,

Just a few more days until it all begins. You should use this time to wean yourselves off of the fatty and high caloric foods (If you haven't already). And remember, it's a Fat Crash! So be prepared to engage in cardiovascular exercise often. However, everyone is different so don't be afraid to ask me any questions. Have fun everyone and let the competition begin!

Good luck to you all.

Tod Berkebile
NSCA-CPT
berketod@gmail.com