What can I do to get over a plateau?
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Helpful Tips for weight loss:
1)A good way to loose weight is to use a calorie counter watch
Keep to a 1,200 food intake
Add 1,200 plus 3,500 (equals one pound of fat) ...and that is the total amount of calories you need to burn each day. Its actually really easy once you start watching the numbers and it doesn't seem like work or exercise. Its just a matter of changing the way you think about loosing weight.
I use this method when i gain some pounds. The first time I did this I went from 168 to 127
2) Most people do not get enough water in their system. Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.
climb
Reduce your calorie intake, plus burn more calories exercising. Good luck.
try to change up ypur workout...try some new things or your eating habits..i think im in a plateau right now so im also trying to figure out wat to do but i think that is the basic thing to do.good luck ma'
google HIIT, is the BEST way for fat loss, you may first consider just switching up your cardio routine
The Rock says get muscles
Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%.
Chew each morsel at least 32 times. Do not touch articles of food or the cutlery in between. This will activate ur body to generate strong signals of hunger/fullness. Obey these signals.
Take light exercises and brisk walks (minimum 20 min duration) regularly preferably twice a day.
U will achieve what u have not even dreamt and that too in a reasonable time. Do not be in a hurry. It is however to be noted that one cannot change the shape or size of different parts of the body.
There are a few options, but the best advice is to change what you are doing. As it is hard to give one recomendation with out seeing your current program here are a few ideas, you can pick the one you think will work for you.
1) Is there any way your diet can be fine tuned? You may find adjusting your eating habits might help. (fewer calories or possibly more if your calorie intake is too low)
2) Work harder when you exercise, up your weights, do your cardio for longer or try to increase the speed within the time frame you already use.
3) It is also possible to hit a plateau when you over train so you could stop for a week, or cut back for a week with fewer exercise sessions or less intense sessions.
Somethings to remember:
Food for fuel. When you work out your body needs you to eat well so that it can recover and repair after a workout.
Recovery time. If you weight train you need to allow suficient time for your muscles to repair. Your strength gains are made during recovery not during the workout. Try to allow at least 3 to 4days between sessions. If you want to do more consider a simple split like Upper Body monday and thursday and Lower Body tuesday and friday. With your cardio aim for no more than 3 high intensity sessions per week and dont do cardio and only light cardio or no cardio on the days you weight train.
Finally: sometimes just a change can be enough with out the need to add more or do less so write your self a new program or swap your days around or do your exercises in a different order or at a different time of day just to mix things up a bit.
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