How to Beat A Weight Loss Plateau
From Ivillage.
Related Article - Weight Loss, Cardio, Strength Training
I have been doing everything right -- cardio, strength training and diet -- but I still can't lose weight! What can I do?
You've hit a weight loss plateau because your body is coasting along in a comfort zone. To increase weight loss, you need to shake things up.
If you always do steady cardio, one of the best wake-up strategies is to incorporate intervals into your workouts. An interval is a short burst of energy, like a sprint, that boosts your heart rate. After an interval you will feel winded and will need recovery -- if you don't need recovery, it wasn't a true interval.
For example, imagine you are on a treadmill walking fast at about 4.5 to 5 m.p.h. You can keep up, but it's not easy. This is cardio. Now, turn the incline up to eight percent and keep the speed the same. You may be able to handle this speed and incline for 30 to 90 seconds, but not longer, without needing a recovery. This is an interval. Incorporating intervals into one or two workouts a week will keep your body from getting too comfortable with its workouts.
Another way to break through a plateau is by mixing up your strength training routine. For example, do my Lift Weights to Lose Weight video on Track Two with heavy weights for two weeks. Then switch to lighter weights and follow Track One for two weeks. Squeak out as many reps as you can in the set. If you can do all the reps easily, you need a little more weight -- it should be difficult to hit those final reps.
Another simple strategy is to do Lift Weights to Lose Weight for two to three weeks and then switch to Secrets of a Great Body for two weeks, so you will have different exercises to choose from. The point is to build in change and challenge and keep things fresh.
Changing your diet can also break a plateau. If you always have cereal for breakfast, try a smoothie. If you are not eating enough fruits and vegetables, add them in and clean things up. If you eat three big meals per day, try some small meals and spread them out.
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