Monday, August 4, 2014

5 Way to Break Through a Weight Loss Plateau

You're tracking calories, working out every single day, then bam! For a week or two, the scale refuses to move...and you realize you've hit that dreaded weight loss plateau. Now what do you do?

Even though it's completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and down a slipper slope toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there's a good chance you'll burst through that plateau in no time.

1. Zigzag your daily calorie intake.
If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. This will keep your metabolism guessing. You can experiment until you find the right calorie levels for you.

2. Switch up your exercise routine.
If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:
  • Swap your jog for a bike ride.
  • Try weights with your cardio routine. (like ChaLEAN Extreme® or RevAbs®)
  • Add intervals of high intensity to really make you sweat. (like P90X3 or INSANITY®)
  • Drop to the floor for 10 push-ups right now!
Just try something different. ;-)

3. Eat some almonds.
They're a great snack, plus they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight.  So next time you grab a snack, try a small handful of almonds.

4. Get more sleep.
Your body recovers for high intensity exercise much faster while it's asleep, and if you're burning the midnight oil while trying to get your workout in, you could easily plateau from that lack of recovery time.

5. Relax.
One of the BIGGEST thing besides diet and exercise that can cause you to plateau is stress. There's a million reasons for stress, almost all of which are influenced by the world around us. One of the best ways to alleviate stress is to have some alone time.
You can also try doing a little yoga.....but if you're not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody's programs have at least one stretching session. TurboFire® even has two! 
~Kendra~

1 comment:

  1. Here are 3 kick-butt bodyweight exercises you can do to burn fat,
    stay energized, and avoid overeating.

    Bodyweight exercises help you burn fat shockingly fast, without any
    fancy equipment.

    1) Any Single-Leg Exercise
    The pistol (single-leg squat to the floor) is the most advanced
    1-leg exercise. But you can also do assisted single-leg squats with
    a band, or onto a bench, or even with a Stability Ball between your
    back and the wall.

    If you aren't ready for single-leg squats, you can use Bulgarian
    Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
    hip bridges if you are a beginner.

    2) Decline Push-ups
    These are harder than normal pushups, thanks to your elevated feet.
    And in this position, you can still use a close-grip to fatigue
    your triceps, a "piked-hip position" to build your shoulders, or
    even the Spiderman leg motion to work on your abs.

    3) Bodyweight Inverted Rows
    I choose these over chinups and pullups because bodyweight rows let
    your chest rest, while your back is strengthened. It's the perfect
    compliment to a pushup.

    Do 8-12 repetitions per exercise. Don't rest between exercises. Go
    through the circuit up to 3 times, resting 1 minute after each
    circuit.

    For a once-per-month challenge, do each exercise to failure in your
    final round through the circuit.

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====

    Get in shape for summer fast with Turbulence Training,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Cut your workout and enjoy more time OUT of the gym...

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    ReplyDelete