How to Break A Weight Loss Plateau
Mass misinformation can confuse you about how to lose weight. If you have reached a weight loss plateau, keep reading.................
If one person is asking a question, then there must be many others with the same question. And, real questions lead to real answers and real results. Call me or email with your fitness question! People want to know the answer.
Client Q: "I am working out 5-6 days a week for 1-2 hours every workout. I'm not losing any weight and I'm starting to get frustrated and skip some workouts!"
Mark's A: There could be many factors including:
a) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and walking lunges instead of leg presses and regular squats. A shorter, more intense 30-minute full-body superset workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight.
Other ways to change up your workouts include (but not limited to):
Also, 20-minute sprint interval cardio sessions will save your muscle mass while helping you burn fat.
b) It is more important to burn body fat and inches than it is to lose weight. Consistent fat-burning signals that you are transforming your body to lean. And, you will be burning dangerous belly fat, which research proves is a precursor to diseases such as cancer and heart disease.
Have your body fat percentage checked and your circumference measurements done by a trainer on a weekly basis to see how much fat and inches you have lost. If you want to measure it yourself, I recommend Accu-Measure.
Never depend only on the weigh scale to measure progress. Many people are skinny-fat.
Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself over time.
c) Longer workouts are not always better. You could be over-training. Shorter, more intense workouts burn more fat. An intense, 20-minute interval cardio session will give you better health and cardio benefits than a slow 1 hour cardio session.
d) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR, activity level and goals. You will need to eat enough to burn fat and lose weight if body transformation is your goal.
If you don't eat enough (severe calorie restriction), your body will begin to store fat for survival because it thinks you are starving. For example, eating 1,000 calories a day for 4-5 straight days will slow your metabolism and cause you to begin to store fat.
Continue to eat right and exercise. When you do that, you will win the fitness war even if you lose a few battles along the way. You probably need to exercise smarter! Keep exercising and eating healthy and your heart, mind and body will thank you!
Do you want to:
Be sure and sign up to start my 5-Star Body Transformation Plan for Free Today!
YOU are the main STAR in the process.
I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!
If one person is asking a question, then there must be many others with the same question. And, real questions lead to real answers and real results. Call me or email with your fitness question! People want to know the answer.
Client Q: "I am working out 5-6 days a week for 1-2 hours every workout. I'm not losing any weight and I'm starting to get frustrated and skip some workouts!"
Mark's A: There could be many factors including:
a) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and walking lunges instead of leg presses and regular squats. A shorter, more intense 30-minute full-body superset workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight.
Other ways to change up your workouts include (but not limited to):
- alternate lifting light weights and heavy weights
- adjust the number of repetitions and sets
- do different exercises for the same muscle groups
- alternate routines such as circuit training, superset and dropset training
- change the speed of your sets such as using slow, moderate and full speed repetitions
- do more isometric exercises, like planks
Also, 20-minute sprint interval cardio sessions will save your muscle mass while helping you burn fat.
b) It is more important to burn body fat and inches than it is to lose weight. Consistent fat-burning signals that you are transforming your body to lean. And, you will be burning dangerous belly fat, which research proves is a precursor to diseases such as cancer and heart disease.
Have your body fat percentage checked and your circumference measurements done by a trainer on a weekly basis to see how much fat and inches you have lost. If you want to measure it yourself, I recommend Accu-Measure.
Never depend only on the weigh scale to measure progress. Many people are skinny-fat.
Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself over time.
c) Longer workouts are not always better. You could be over-training. Shorter, more intense workouts burn more fat. An intense, 20-minute interval cardio session will give you better health and cardio benefits than a slow 1 hour cardio session.
d) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR, activity level and goals. You will need to eat enough to burn fat and lose weight if body transformation is your goal.
If you don't eat enough (severe calorie restriction), your body will begin to store fat for survival because it thinks you are starving. For example, eating 1,000 calories a day for 4-5 straight days will slow your metabolism and cause you to begin to store fat.
Continue to eat right and exercise. When you do that, you will win the fitness war even if you lose a few battles along the way. You probably need to exercise smarter! Keep exercising and eating healthy and your heart, mind and body will thank you!
Do you want to:
- Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
- Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
- Feel Better than You have Felt in Months or Years?
- Have the Energy to Accomplish Your Daily Goals?
Be sure and sign up to start my 5-Star Body Transformation Plan for Free Today!
YOU are the main STAR in the process.
I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!
