Five Tips To Get You Out Of Your Diet/Exercise Plateau And Reach Your Goal Weight!

Have you gotten to the point where you just cant loose any more weight? You’ve been working out for months now and you’ve lost more than 50 percent of your weight and those last 10-15 pounds are just not going anywhere and its driving you crazy. The number on the scale refuses to move…down! Don’t feel discouraged, its happens to all of us.

Just a few adjustments here and there shall help you escape that dreaded plateau that we all face when trying to achieve weight loss and live a healthier lifestyle. Follow these few tips below and you’ll be well on your way to your final goal weight.

1. WRITE IT ALL DOWN AND ADD VARIETY:

Most of the time your body have gotten use to do the same exercises, on the same day and usually at the same time. Try and mix things up every week or so. Don’t let yourself do the same exercises and routines for more than two weeks. Keep a journal of your workout routine…sets, reps, and amount of weight that you use and exercises you do should be written down. Go running/jogging, do yoga, pilates, lift weights (weight training is important for building muscle tone, therefore burning alot of calories), go hiking etc…variety is key, it shocks the body never letting yourself or your body get use to doing the same workout for too long.

2. CLEAN UP YOUR DIET/EATING HABITS:

Really pay attention to what you eat. Stay away from fried foods, soda’s, processed food e.g cured meats, fast foods, diet foods like lean cuisine etc…they are loaded with sodium. Also pay attention to your sugar intake, eliminate all white flour, white bread, white pasta etc..Eat lots of fresh fruits, vegetables, lean proteins, and high fiber, whole grains, oatmeal etc.

3. ELIMINATE THE ALCOHOL:

Alcohol adds extra calories that’s not needed in your diet. It effectively slows your metabolism and reduces your motivation to work out and diet. Its a total sabotage to your goal.

4. INCREASE YOUR WATER INTAKE:

If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. When working out on a regular basis you want to consume about half your body weight in ounces of water every day especially if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.

5. WORKOUT MORE THAN 3 DAYS A WEEK:

Not only should you add variety, write it all down, increase your water intake, eliminate alcohol and watch what you eat…the last thing is how often are you working out? Maybe you’re not working out long enough or often enough. You want to workout, sweat and burn calories at least 30 minutes 4-5 days a week. No less than 4 days a week. If you can do something everyday that will be great just don’t do less than 4 days a week.

Hopefully these tips are helpful and you’re well on your way to finally achieving your goal weight.

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Basic Strength Training Workout

This workout targets your major muscle groups. You work your legs, chest, shoulders, core and your heart rate. This workout can be done when you’re limited on time and still want to fit a workout in or you can do workout 3-4 times a week. If you’re a beginner, working out less than six months, perform 2 sets, 10 reps of each exercise. Jump rope for 1 minute. If you’re intermediate/advance do 4-5 sets, 15 reps. Jump rope for 2 minutes. This workout takes approximately 20 minutes to perform.

Equipment used: 10-15 lbs dumbbell (DB), medium to heavy resistance/exercise band, and jump rope.

Squat, Shoulder Press
1. Stand with your feet shoulder width apart, toes and knees facing forward, abs in tight, DB in hands with elbows bent, weight slightly resting on shoulders, palms facing in.
2. Slowly begin to lower down into squat position, bending knees, flexing hip, sticking your butt back and down as if sitting unto a chair. HOLD for a beat.
3. Weight in your heels, keeping chest up and abs remaining tight and drawn into navel. Keeping shoulders relax with no tension in neck area. DONT lean upper body onto thighs.
4. To stand back up, press heels into the floor contracting your butt muscles, at the same time driving your hands up doing a shoulder press, palms still facing in, fulling extending arms, not locking out elbows. HOLD for a beat.
Remember no tension in the neck area, abs remaining drawn into navel.
5. Return hands to starting position, squatting back down.
*10-15 reps

START

MOVEMENT

FINISH

Exercise/Resistance Band Chest Press
1. With resistance/exercise band stable in door. Or around a pole or stable surface.
2. Stand with your feet straddle, one foot in front, one foot back. Knees soft with feet and knees facing forward. Abs in tight, band in hand, palms facing down. Elbows up bend 90 degrees. No tension in the neck area.
3. Press both hands out, palms still facing down, extending elbows and contracting chest muscles. HOLD for a beat.
4. Slowly return to starting position, flexing elbows again..keeping shoulders relax and down, no tension in the neck area.
*10-15 reps

START

MOVEMENT

FINISH

Jump Rope
This is to be done anywhere between 1-2 minutes depending on if you’re a beginner or advance.

REST for one minute…go back to the start beginning with squat, press. REPEAT again anywhere between 2-5 sets, 10-15 reps.