When someone first starts an exercise program that you have created they will probably see some pretty good results for the first three to six weeks.
After that it is very common that every three to six weeks you will need to change there program to keep seeing progress on a regular basis.
This is because the human body has the wonderful ability to adjust itself to the stress and load of your current workout program.
This is called adaptation, and that simply means that the body has done just that, adjusted and adapted to the stress that you are putting on them, and there body is now considering that as normal.
This means that you have to change there program or add something new every several weeks.
This can be as simple as adding more weight to your sets, changing the amount of sets you do, or you can change the actual exercise you do for a particular muscle group.
Another great way of overcoming the adaptation is to change the way they do a particular exercise.
For instance, if you usually do a particular exercise with a barbell, try doing it with dumbbells or on a machine for a change of pace, this can add a lot of variety and keep you from getting complacent with the workout program.
There is a simple formula that should be followed.
It is called Frequency/Intensity/Time/Type/Rate or F.
I.
T.
T.
R.
which stands for: frequency-increase or decrease how often you work out, intensity-increase or decrease the difficulty or leave at which you work-out, time-increase or decrease how long you work out, type-change the type of exercise you perform.
This also applies to getting there body to better respond to your cardio needs as well.
Another term used for the adaptations of there body to exercise is called hitting a plateau.
This means exactly what you visualize, a time spent with no upward or downward progression.
So, how would you know that they have hit a plateau and need to make changes to there routine? First and foremost, this is the trainer's responsibility to see no further progression, weight loss, and no muscle soreness after your workout.
Maybe they were doing great with there cardio, and the pounds seemed to be falling off.
Now suddenly the scales seen to be stuck, they haven't lost a pound in more than a week.
As for as cardio goes there are many ways to get back on track.
One way is to start an interval training a couple of days a week.
This would mean for instance, if you're walking or jogging on a treadmill, start by walking for about 5 minutes (warm-up), then sprint for a couple of minute, then decease back to a walk for another minute and a half, and then sprint again.
Continue this for the usual amount of time you would spend which should be at least 10 to 15 minutes.
This alone will break the silence so to speak.
If you are only spending 20 minutes on cardio because you don't have any more time then that to devote to it, and then try the interval training instead.
Over working and lack of proper down time can also make your client hit plateaus in there work out programs and keep them from achieving there goals.
This often happens when they begin a routine and see results which happen very fast at the outset of a new program as I already discussed.
We decide that if they work out more often and work out even harder on those work-outs they will see results even more rapidly.
Unfortunately this is not the case at all.
New trainers will see this happen with new clients.
They will get frustrated if there client isn't seeing any results.
When we work out with weights, or cardio, we are putting our muscles under a great deal of stress.
We have to keep in mind that the body also needs sufficient time to rest and rebuild in order to be at peak performance at your next work out session.
Sleep is a very important part of being healthy and being able to really achieve there fitness and weight loss goals.
Without proper sleep our bodies don't get the needed time to recuperate and we will never achieve peak performance.
Laying off your work out routine for a week or so to allow your body to go on vacation while participating in fun activities like playing ball with your kids, taking a walk around your neighborhood or try a yoga class.
All of these things are exercise but they are restful exercise that should be enjoyed.
This way you are giving your body a vacation from the metal stress of going to the gym to hit the weights with the expectation of having your body do great things constantly.
Another thing to consider if they have hit a plateau is whether you eating to much or, maybe not enough, and what you are eating.
We all know that food is the fuel that our bodies run on.
If your goal is to increase muscle mass and you have hit a plateau with your lifting then maybe you aren't getting enough calories for you body to be able to perform at its peak.
You need to coach them on the need of sufficient calories to sustain there new cardio and weight training but low enough so that they actually shed pounds.
Have them keep a food dairy for a week or two (which you should be doing anyway) and see where there calories are coming from.
Are they eating enough protein? Are there to many carbohydrate calories and not enough vitamins and fiber from fresh vegetables/fruits in your diet? You cannot stress enough how important food is to there overall health and fitness.
No one will be able to truly achieve their goals of fitness and or weight loss without some adjustments to their diet.
They should be eating several small high protein high fiber meals daily.
Drink plenty of water.
When they exercise our bodies use a tremendous amount of water in the recuperation of our muscles in the form of perspiration.
If we are not drinking enough water, our bodies will feel weak.
There are five goals that a trainer should have and coach there clients on.
If these goals are followed there is no reason why your client shouldn't reach there goals.
They are: 1.
Personal Guidance and the Accountability for that client.
I believe that this goal is the most important goal to help the client reach there fitness and life goals.
2.
Resistance training.
This is you need to monitor there workout schedule and see there progression to make sure they pass there plateau.
3.
Cardiovascular Training.
Here is where the interval training comes into play.
Keep it simple, but demanding on there bodies.
4.
Food intake and supplementation.
Coaching them on how and what to eat is very important in there lifestyle change.
Teaching them that diets don't work, but eating the right foods and the right time will help them reach there goals.
Also coach them on the right supplements to take to help them maintain there optimal health.
5.
Flexibility and Recovery.
They need the range of motion to complete the exercises that you are giving them.
This will also help to decrease injuries.
As stated above you need to rest your body after a hard workout.
This will allow your client to recover and to return for the next workout.
In conclusion, hitting plateaus and adapting your client to there workout is not only common but guaranteed unless you cover some of these examples if not all of them.
Bottom line, change there routine from time to time.
Keep it interesting for them and help them stay motivated.
Make sure you coach them to get plenty of rest and eat properly.
But above and beyond all else, keep it fun.
Exercise should be something you enjoy, and look forward to.
Remember the mind is ultimately in charge, so don't let them stress too much about the couple of pounds or whether or not you can bench that particular number you have in your head.
The bottom line is enjoying it! Life isn't about where we end up but the journey we take to get there.
So teach them to have some fun with there workout and to enjoy like.
With your coaching of your client you have the knowledge to help change there life style for them to keep the weight off, become stronger, more fit, healthier, and able to do the things you have always wanted to do.
Ultimately you are a "Life Coach".
Use you experiences and knowledge to make a difference in everyone's life that you touch.