have you tried weight training or strength training? if you haven't, I think thats what you should be doing.
Your body has adapted to the workouts and the diet. Change everything up, have a few hundred more calories per day for a month then change it back down to what it is now, for the diet calorie cycling is a must. And for the workouts change up the intensity, maybe go an even shorter amount of time but really push yourself, or try HIIT. Weight lifting(in my opinion lol) is more important than cardio, if your not doing weight lifting your hurting your weight loss more than you would think. Your doing cardio 8 times weekly, thats a lot lol. I would recommend cutting out the walking or riding bike and replace it with some sort of resistance training, or if you just like the walking and riding bike, resistance training is the key. Stay in the 10-12 rep range and drink lots of water.
I weight lift, and it's helped me immensly! Muscle will burn the fat, and even though it weighs heavier than fat itself, it's a lot thinner. The more muscle you have (every pound of muscle burns 300 calories more a day), the more fat and calories you'll burn.
Try weight lifting, and maybe add a new kind of cardio, maybe Tae Bo. You do kick boxing, so maybe try Tae Bo Cardio (which is what I'm using). Or even HIIT, if you like to walk (interval training, I'll have to hunt a link down for you, if you want one) or run, I tried it out today and boy howdy it's a nice workout.
Try weight lifting, and maybe add a new kind of cardio, maybe Tae Bo. You do kick boxing, so maybe try Tae Bo Cardio (which is what I'm using). Or even HIIT, if you like to walk (interval training, I'll have to hunt a link down for you, if you want one) or run, I tried it out today and boy howdy it's a nice workout.
I also recommend doing a food journal so that you'll see what you really are eating. Bodybuilding.com has a nutrient database that can give you fat, cal, prot,and carbs for almost everything. Weight training should have more emphasis then just the cardio and the HIIT cardio is a great calorie burn plus you burn at a higher rate for a while afterwards
Busting through that plateau...?!?!?!!
Okay, figured I'd open this one up to the whole crew as some of you have been so kind to offer some suggestions....I am stuck! Not sure if it is a full blown "plateau" or a break but regardless, I need to rev up my metabolism, trick my body, eating plans or something to get that scale moving again....so, questions for you:
How have you gotten yourself out of 'plateau mode'? What has worked the best? Any weird tricks you've read/heard to confuse that metabolism?
Figured this may help more than just me so any posts are very very welcome!!!
current status for me is: cardio (change of intensity/duration - mostly elliptical in winter 4-5 days / week), 3 days strength training, 1 day yoga, eat average 1150 calories per week and track 'em on fitday.com, take those vitamins and calcium supplements and drink at a minimum 65 oz of water per day...
HELP? IDEAS? Thanks in advance.
Okay, figured I'd open this one up to the whole crew as some of you have been so kind to offer some suggestions....I am stuck! Not sure if it is a full blown "plateau" or a break but regardless, I need to rev up my metabolism, trick my body, eating plans or something to get that scale moving again....so, questions for you:
How have you gotten yourself out of 'plateau mode'? What has worked the best? Any weird tricks you've read/heard to confuse that metabolism?
Figured this may help more than just me so any posts are very very welcome!!!
current status for me is: cardio (change of intensity/duration - mostly elliptical in winter 4-5 days / week), 3 days strength training, 1 day yoga, eat average 1150 calories per week and track 'em on fitday.com, take those vitamins and calcium supplements and drink at a minimum 65 oz of water per day...
HELP? IDEAS? Thanks in advance.
Bjorksparkle
Banned
But I eat more than 1150 cals. My nutritionist said that's not healthy. Maybe I should cut down? I need to break my plateau...
Bjork
Bjork
1150 depends on your current weight and rmr. there is somewhere in here to calculate how many calories for YOU to lose/break plateau...i'll try to find it...
generally they say to not go below 1200 but it depends on a lot of things (exercise, etc)....I would listen to your nutritionist on how many calories YOU hsould have per day to lose/maintain.
generally they say to not go below 1200 but it depends on a lot of things (exercise, etc)....I would listen to your nutritionist on how many calories YOU hsould have per day to lose/maintain.
Bjorksparkle
Banned
I meant to say that my nutritionist said it's not healthy to go below 1200 for an extended period of time. Sorry if I confused anybody.
Bjork
Bjork
myparadigm
New member
Plateau
What do you do once you hit a plateau in your diet? How do you get over it? Are there any ways to actually prevent plateauing?
What do you do once you hit a plateau in your diet? How do you get over it? Are there any ways to actually prevent plateauing?
poker kitten
New member
Ive heard that you dont necessarily have to work harder, but that its a good idea to switch up your routine. Like if you always walk on the treadmill your muscles get used to it.. so try the eliptical or bike, thats just an example
good luck getting past it!
good luck getting past it!
Plateau Busting
spark had a good article on plateau busting today
Plateau Busters -
Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Personal Trainer
We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.
Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.
But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!
Eat the Right Nutrients at the Right Times1. Make sure you are following your nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.
In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.
2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.
These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.
3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.
4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
</SPAN>
spark had a good article on plateau busting today
Plateau Busters -
Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Personal Trainer
We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.
Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.
But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!
Eat the Right Nutrients at the Right Times1. Make sure you are following your nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.
In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.
2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.
These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.
3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.
4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
</SPAN>
I have been exercising regularly (5 days a weekf or the past 6 months) with aerobics and have hit a plateau. The past 2 weeks have been pretty hard for me because my routine was off due to plans out of my control. Now I am having a hard time getting back into it and I can feel the weight starting to creep back. I didn't come this far to go backwards now, I just need the motivation back.
reach4Astar
New member
good info, maybe can avoid hitting a dreaded plateau by keeping these ideas in mind