Are You Suffering From A Weight Loss Plateau? Try These Tips!

Question: 

How can I break through a weight-loss plateau? I've been working really hard and having some success; however, the scale hasn't budged for the past two and a half weeks.

Answer: 

Let me just tell you this: A plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! A plateau is one of your body's survival mechanisms. It occurs because your body thinks there is a famine (because of your lower calorie intake) and slows your metabolism to conserve calories. This will happen periodically throughout your weight-loss journey.

That said, although a plateau will usually break on its own after about three weeks, here are several ways to prod your metabolism to get back on track quickly!

Exercise Tips 

Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it this way: If you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.

The solution is variety. You have to mix up your exercise routine to consistently shock your system. Here are a few ways to do that:

• Alternate the amount of weight you lift: One week lift heavy, the next week light. 
• Change the number of repetitions you do: This usually goes hand in hand with the amount of weight you lift — one week do heavy weights, low reps; the next week do light weights, high reps. 
• Change the exercise: One week do chest presses, the next week chest flies, and the following week do push-ups.

Intensity: The best way to speed your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.



Food Tips

Eat more: Ninety percent of the time, plateaus are caused when your body tries to protect you from famine — this is a survival mechanism that's triggered by calorie reduction. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days, vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to the calorie allowance that I've set for you during this program.

Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day, at most, for as long as you can manage. You can achieve this in part by cutting all processed foods out of your diet.

I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!

Get Ripped Fast!! Here Are Three Ways.

Just putting in time at the gym isn’t enough. If you want amazing results fast, you need to put equal emphasis on how you work out. To ramp up your fitness regimen and get ripped quickly, here’s what you should do: 

1. High intensity interval training (HIIT). This simply means working short intervals of high intensity cardio into your strength-training routine. These cardio intervals can range from 20 seconds to 2 minutes. HIIT training enables you to burn more calories during your workout and hours after you’ve left the gym. 
2. Combination lifting. The concept here is combining two or more lifts into one exercise. For example, doing a squat at the same time as a bicep curl or a side lunge at the same time as a shoulder press. Because you’re working multiple muscle groups together, you burn more calories in a short time. 
3. Circuit training. This keeps you moving from exercise to exercise with no rest in between. So if you’re doing pushups, immediately go straight into a set of lunges. You’ve changed muscle groups, so you can rest the group you just exhausted, but still keep your heart rate up as you work your legs. 

Now go get your burn on!