Best Weight Loss Tips: weight loss plateau

3 Workout Tricks to Break Weight Loss Plateaus

Have you <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">changed up your workout routine</a> in the last 2 months?  If the answer to that question is no, that may be why your fat loss and weight loss progress has stalled.  No one wants the dreaded weight loss plateau. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsC_rah15LQZSEjBPm-WDgzIOYAduWjZIi-Sgnxb7vRfe-aEuw7DmGBiCuxdj-FMfLiXaLMsy9i1b8eguNZFG2NRWzlNJcO2lHiUBmUJfGj7gqln_BLznM5vcuaQEJ0ZVV8lw7agvrDLhZ/s1600/Pushup+plank+on+DB.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsC_rah15LQZSEjBPm-WDgzIOYAduWjZIi-Sgnxb7vRfe-aEuw7DmGBiCuxdj-FMfLiXaLMsy9i1b8eguNZFG2NRWzlNJcO2lHiUBmUJfGj7gqln_BLznM5vcuaQEJ0ZVV8lw7agvrDLhZ/s320/Pushup+plank+on+DB.JPG" width="320" /></a></div> Some people have been doing the same workout since January.  Although that's better than not working out at all, changes need to be made.  Worst still, some people will only do cardio for exercise.  Again, that's better than nothing, but the body won't lean and tone without regular strength training. 3 Workout Tricks to Prevent Weight Loss Plateaus: <div class="separator" style="clear: both; text-align: center;"></div> 1. If you have your name on certain weightlifting machines, you need to change up your workout. Your body adapted to your routine long ago and you're stuck in neutral. One of the best ways to jumpstart your fat loss and weight loss progress is to ramp up the intensity of your workouts.  This will help you to burn more calories, more fat and lose more weight. Even so, don't do the same type of intense workout forever. Keep your body guessing by changing up your workouts. Some ways include (but not limited to): a. Alternate lifting light weights and heavy weights. b. Adjust the number of repetitions and sets. c. Do different exercises for the same muscle groups. d. Alternate routines such as circuit training, superset training and <a href="http://myfitnesshut.blogspot.com/2010/04/burn-fat-with-complex-strength-training.html" target="_blank">complex training</a>. e. Change the speed of your sets such as using slow, moderate and full speed repetitions. f. Use bodyweight, kettlebell, barbell, tubes, etc. to change up the modes of exercise. You could also use combinations of all the above to break through weight loss plateaus. 2. Cardio exercise is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short. This is where interval training comes in.  Interval cardio gives superior <a href="http://myfitnesshut.blogspot.com/2010/09/burn-calories-all-day.html" target="_blank">calorie-burn</a>, fat-burn and heart-heart when compared to long, steady-state cardio sessions. How do you do regular interval cardio? Here's an example: a. Sprint for 50 yards b. Walk back to start line c. Sprint for 50 yards d. Repeat this rotation for 20 minutes 3. Do interval cardio cross training.  Just mix up the exercise modes to get even more fat-burning benefits. Here is an example of an interval cardio cross training workout: a. <a href="http://myfitnesshut.blogspot.com/2010/08/step-ups-strengthen-gluteus-medius.html" target="_blank">Step Ups</a>, 10 repetitions each leg b. Walk 1 minute c. Jumping Jacks, fast, 1 minute d. Walk 1 minute e. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute) f. Mountain Climbers, fast, 1 minute g. Repeat this circuit 1 more time You can use any exercises you like. I like to mix in at least one strength exercise. You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups. One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. If you don't want to run on a particular day, just do all bodyweight strength exercises. Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises. To get better fat-burning results with no weight loss plateaus, change up your routine at least every 2-3 weeks. If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels): <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a> Start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

3 Workout Tricks to Break Weight Loss Plateaus

Have you changed up your workout routine in the last 2 months? If the answer to that question is no, that may be why your fat loss and we...

5 Tips to Not Quit Exercising and Eating Better

I encourage you to keep exercise going through the tough times and stumbling blocks to burn fat and lose weight. Don't stop exercising and eating better--your <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart">long-term health and lean body</a> depends on it. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnzV1afJduMNxncM0k9KaqqE-eF-R8nHiVtpvszIa5PL3Ew94drGev_gieScMKQcXrOTudYulw1O1dFTJWnReKbEYJJjmZipGg3L0yzFpB27gX_AIaRWjOEeYGzF_kK-IxYqvJ_crtlDyu/s1600/Conquer+Fitness15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnzV1afJduMNxncM0k9KaqqE-eF-R8nHiVtpvszIa5PL3Ew94drGev_gieScMKQcXrOTudYulw1O1dFTJWnReKbEYJJjmZipGg3L0yzFpB27gX_AIaRWjOEeYGzF_kK-IxYqvJ_crtlDyu/s320/Conquer+Fitness15.jpg" /></a></div> No matter what your "exercise and nutrition past" may be, you can start now and go forward with a committed attitude toward exercise and healthy eating. You don't have to figure it all out today. Just make the commitment and get the help you need to make it happen. I recommend a consultation with a personal trainer to start you on the right path. Here are 5 tips to keep good exercise and eating habits going: <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a> 1. Surround yourself with positive people who will hold you accountable to your stated fitness goals. Research proves that those with social support have a better chance of succeeding with fitness goals such as fat loss and weight loss. Personal trainers, workout partners, spouses and friends are all good candidates. Don't try to reach your fitness goals alone. 2. Schedule an appointment with a personal trainer to get valuable guidance and feedback. A trainer will help you to be realistic about goals and show you how to reach them. You will also get a fitness and nutrition assessment. You may also need to schedule a doctor's appointment before beginning an exercise program. 3. Be willing to change your way of exercising and <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">eating habits</a>, if it hasn't worked for you. If you haven't burned the fat and lost the weight you need to, there is a reason. A personal trainer can customize your training program to make it work for you. 4. Change up your workouts to keep your body guessing (and making progress) and to avoid boredom. Some changes include (but not limited to): a. alternate lifting light weight and heavy weight days, b. adjust the number of repetitions and sets, c. do different exercises for the same muscle groups, d. alternate routines such as circuit training, superset training and complex training and e. change the speed of your sets such as using slow, moderate and full speed repetitions. You could also use combinations of all the above to break through <a href="http://myfitnesshut.blogspot.com/2012/06/4-steps-that-help-break-your-weight.html#.UgCRiNLqmuI">weight loss plateaus</a>. 5. If you fail 100 times, get back up 100 times and try again. You will not always exercise right and eat right. But, you can keep trying until you succeed. Believe that you are worth the effort! I don't know if you make New Year's fitness resolutions. Maybe you make them each year and fail each year. Here is a solution for you: make a New Life fitness commitment and keep it going no matter what. If you need Motivation and Accurate Information to make your best body....... Be sure and download your <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a>, which shows you how to totally remake your body a healthy and lean fat-burning machine! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

5 Tips to Not Quit Exercising and Eating Better

I encourage you to keep exercise going through the tough times and stumbling blocks to burn fat and lose weight. Don't stop exercising...

12 Step Weight Loss Plateau Buster

Although transforming your body is <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">more about fat loss than weight loss</a>, you still want to see the weigh scale number decreasing. If you have stopped burning fat and losing weight, something needs to CHANGE with your program. But what? <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyYxMCEvYet0aNZ9rbTII3z3kEP_QedBWa7rHet6IG56_VZr6jUwFMBFwaSpHNMWl7eUTr8QhIj2rYvT0Dg5YLnHt6LpshEnB9mBXJA1WQrbHdPVFsQVN0rJfMVKF4hnKjZbVICNjgPeD/s1600/pushup+on+dumbbells.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyYxMCEvYet0aNZ9rbTII3z3kEP_QedBWa7rHet6IG56_VZr6jUwFMBFwaSpHNMWl7eUTr8QhIj2rYvT0Dg5YLnHt6LpshEnB9mBXJA1WQrbHdPVFsQVN0rJfMVKF4hnKjZbVICNjgPeD/s320/pushup+on+dumbbells.jpg" /></a></center> That's a good question. There's plenty of trial and error when it comes to losing weight, making steady progress and keeping it off. If you're at your wit's end...... Here are 12 tips to help you break that pesky weight loss plateau: 1. Keep burning fat, even if its at a slower pace than when you first started. A weekly .5% body fat decrease is good progress if you have been exercising for months. Your weigh scale number may decrease a little, stay the same or even increase a little. Why? Because muscle weighs more than fat. You will be leaner though and that's what you want. You will need to fine tune your program to keep making progress toward your goals. 2. Food problems anyone? Yes, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">smart eating</a> is always a huge part of your body-changing success. Get a meal plan that you can maintain over time. You will have to count calories until you know how much, what and when to eat. Do you have a journal? Use food to fuel your healthy lifestyle and reach your fat loss and weight loss goals. a. Eat breakfast. A good, healthy breakfast gets your metabolism kicked off for the day. Also, eat small meals every 3-4 hours to keep up your energy and to keep your metabolism active. b. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan. c. Carbs are not your enemy. They are your body's preferred source of energy during a tough workout. Just eat the right kind at the right time. d. Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout. e. Fiber should compose 25%-35% of your daily calories. Fiber keeps you fuller for longer periods of time and helps you burn fat. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248" rel="nofollow" target="_blank">Eat These 3 Veggies to Burn More Abdominal Fat</a> f. Drink water and unsweetened drinks (like tea) most of the time. g. Eat foods as close to their natural state as possible. Foods like fruits, veggies, nuts, brown rice, fish, lean meats will work. h. Try not to eat foods stored in a box or bag. These foods are usually loaded with unhealthy trans fats. i. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan). j. Limit sugar consumption from drinks and junk foods. 3. Tired of working out harder and longer with little body-changing success? Increase your workout intensity to burn more fat and shape your body leaner and meaner. The more intense your workout, the more <a href="http://myfitnesshut.blogspot.com/2013/04/7-top-exercises-to-burn-belly-fat.html#.UYDHpaLqmuI">fat you will burn</a>. Quality workouts, and not time spent, are the key to long-term fat loss and weight loss success. You are exercising at high intensity, if you are sweating profusely, breathing heavily and can only say a few words before pausing to catch your breath. High intensity workouts will give you maximum fat-burning and heart health benefits in minimum time. You will burn more calories and fat---during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. So, here are some ways to increase your workout intensity and burn more fat: 4. Shorten the rest time between sets. For example, taking little or no rest between weight training exercises ramps up intensity. You could also vary the repetitions. Circuit training and superset training are good examples. Your body will adapt and your progress will stall if you do the same basic workout all the time. Other ways to change up an exercise routine----do new exercises, adjust the amount of weight, add a balance component, workout on different surfaces, etc. 5. Do more strength exercises that work major muscle groups and burn more fat. Exercises like squats, deadlift, walking lunges, rows, medicine ball chops, combination exercises and planks will work well. Strength train your body in all 3 planes of motion. Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill. This will definitely challenge your body more. 6. Shorten your long, boring cardio sessions. A 20-minute sprint interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session. Stay off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor. My number one preference for cardio is sprint intervals on grass. 7. Add more plyometric exercises (jump training) to your workouts. Plyometric exercises are very intense and effective. Examples would be squat jumps, box jumps and lateral cone hops. Power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body. Competitive athletes in speed sports have hard bodies because they train fast most of the time. You are also an athlete who can train fast. 8. Do more bodyweight cardio workouts. These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners. 9. Exercises that require high levels of balance and coordination will increase the intensity. Jumping rope comes to mind. Also, include exercises with your eyes closed to improve limb position sense (proprioception). 10. Unilateral exercises are more intense than bilateral exercises. So, Bulgarian split squats are more intense than two-legged squats. Pictured below are barbell step ups. And, one-armed exercises are more intense than similar two-armed exercises. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjacC3TVI7u_1yAiDpBdzICGIWpnDSxrRbX7ted_yOat77ddeu_Io74knUDLqSSGPqGUBoEmL2QchOv_u-ICEff_6-HXut5OxG62Rw1SvAFtPmgx3Y1oBtNVj0I_8zZNkdfUD5Z9kIVGecb/s1600/barbell+step+up.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjacC3TVI7u_1yAiDpBdzICGIWpnDSxrRbX7ted_yOat77ddeu_Io74knUDLqSSGPqGUBoEmL2QchOv_u-ICEff_6-HXut5OxG62Rw1SvAFtPmgx3Y1oBtNVj0I_8zZNkdfUD5Z9kIVGecb/s320/barbell+step+up.jpg" /></a></center> 11. Do complex strength training. You would superset a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength. 12. Do more full speed exercises. Medicine ball, dumbbell and <a href="http://myfitnesshut.blogspot.com/2013/04/15-top-kettlebell-exercises-to-burn-fat.html#.UYDFoaLqmuI">kettlebell exercises</a> are good choices. And, quickness and agility exercises, such as ladder drills, help you change up your workout intensity with short bursts to burn fat faster. Before you know it, you will have broken through your weight loss plateau! Try these 12 fat-burning methods. They will work. If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels): <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a> Start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

12 Step Weight Loss Plateau Buster

Although transforming your body is more about fat loss than weight loss , you still want to see the weigh scale number decreasing. If you ...