Congratulations -- sounds like you are doing great. Many good suggestions have been made here, especially HITT and going heavy to work on muscle gain.
The only thing I would suggest is not to limit yourself steady aerobic work. Whether on the bike, stepper or anything else, you should do the equivalent of sprints and intervals. Sprints on a repeated basis -- taking you all the way up to theoretic maximum heart rate for shorter periods of time to start (1 minute or less) then down to 65% 70%, recover and repeat several times. Intervals would take you up to 80-85% but continue for several minutes. Start out slow time-wise and build up gradually. Do not do these on back to bak days. A good schedule is "sprints" on Tuesday; "intervals" on Thursday. Do your usual aerobic routines the rest of the week and include "active rest" days and even total rest days if your body needs them. Don't forget that the recovery aspect of training is just as important as the stress is.
On nutrition, stay with lean protein, good carbs (veggies, some whole grains) and avoid all "sugars". Become a label reader -- you'll be surprised at the "sugar" content of things that are seemingly not sweet at all. Look for a high ratio of fiber to total carbohydrate (no more than 5:1, lower when you can) and the least number a grams of sugar possible. Drink water or other non-caloric beverage only.
I think this will help you past your plateau. Good luck and keep up the good work.
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06-21-2008, 10:50 PM
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