Ask the Doctors | November 2004

Ask the Doctors
By Drs. Jeff, Craig and Marissa

Question: “I’ve been here 6 months and I feel like I have reached a plateau. How do I break through to the next level?”

Answer: Although we have answered this question before, it seems to still come up enough to address it once more. One reminder about hydraulic resistance training is that you never get to plateau because it is analogous to an endless stack of weights…the harder you push, the more resistance you get! So if you are feeling like you are not getting the same results anymore, it could be from one or more of the following:

Adaptation: Now we don’t want to say that you aren’t working hard, but is it possible that you could work harder? In any type of exercise or sport, what seems difficult at the beginning of the year (eg: 12 reps on the pec machine), gets easier as the year goes on. Why? Because your body gets stronger and adapts. Even Arnold Schwarzenegger in his peak state had to change his repetitions to escape body adaptation! So what can you do at Curves continue to achieve results? Change your repetitions! On your next workout, count the reps on each machine and write them down as you go. Transfer this to a recipe card that you pin to your shoe or your shirt. Then each workout thereafter, try to beat that number by just one. In 30 days from now, make it your goal to push 5 extra (full range) repetitions!

Sugar Binges: I know that you keep hearing us say “cut out the sugars!” But usually when we ask that question the truth comes out. The typical daily meals sound like this: For breakfast: I eat cereal, concentrated juice, bagels, and coffee or worse, nothing at all! For lunch: pizza, burritos, fast food and a soda. For dinner: pasta, potatoes, soda, and of course dessert. So let us make it simple for you. If you want maximize your results and push through your plateau, try this for the next 90 days:

	No more of…	New meals to eat
Pre Breakfast (before shower)	Nothing, concentrated juice, coffee	Water, Powdered Greens, Vitamins
Breakfast	Nothing, sugary cereals, toast, bagels, juice, coffee	Water, vegetable omelet, protein smoothie, dinner leftovers
Snack (in 2 hrs)	Chips, soda, chocolates, candy, sweets	Water, almonds, walnuts, ½ protein bar
Lunch (in 2 hrs)	Pizza, chips, french fries soda, pasta, fast food	Water, chicken/beef/shrimp salad, ½ turkey sandwich
Snack (in 3 hrs)	Crackers, juice, cookies	Water, almonds, walnuts, ½ protein bar
Dinner (in 3 hrs)	Breads, Pastas, potatoes, Rice, pizza, fast food, soda	Water,Chicken/Beef/Turkey with Vegetables! Vegetables! Vegetables! Skip dessert

If you are serious about getting results, then commit to changing your nutritional intake for the next 90 days. Challenge your reps with focused energy, and focus on your end goal. We can’t guarantee that you will lose all your weight in 3 months, but if you really do this, we will guarantee that you will no longer be on a plateau!