I'm having so much trouble losing my last 10 pounds. It seems like the scale just stopped moving and even the inches are not coming off. Is there something that I have to do for my weight loss to kick-in again. I recently (2-3 weeks ago) started doing HIIT 3x a week, and 30 mins cardio 2x a week so I have changed my exercise routine (from cardio 5x week). What else can I do?
The Last 10 pounds
- Thread starter Lyla
- Start date
Hope this helps
Lyla,
Perform these six compound exercises in pairs. Along with intervals. (Supersets)
1. Step-Ups 2 x10 each leg (Bodyweight or holding 5-10lbs DB's in each hand; height 10-14 inches) with Dumbell Rows 2x10-10 to 20lb dumbells; Rest 30 seconds when you need to after doing both exercises. (Follow with a 2 minute interval at a 80-90% heartrate on your cardio machine of choice) Rest 1 minute before going to second pair of exercises.
2. Sumo Squats 2 x 10-15 reps; 30-40lb dumbell with Squat Shoulder Press 2 x 10-5 to 10lb dumbells; As above, rest 30 seconds between sets after doing both exercises. Follow up with 2 minute interval at 80-90% heartrate; Rest 1 to 2 minutes before going to third and last pair of exercises.
3. Hip Raises 2 x 10-15 reps with Dumbell Press 2 x 10 reps with 10-15lbs. Perform same protocol as above.
I believe this workout will jar your body's adaptive responses. Even with HIIT training, our body can still adapt to the consistent patterns we subject them to when we perform it using the same machine. I'm a great believer in HIIT. Yet recently, I threw in jump rope as part of my HIIT training. My heart almost came out my chest. My body hadn't done it in a loong time. It became used to me doing it on the treadmill. Like an overnight drug, my body changed from about the third time I performed it. Now I'm utilizing the agility ladder. That will be a lesson for another day. Enjoy the workout. Here's to hopefully getting those last 10 pounds.
Lyla,
Perform these six compound exercises in pairs. Along with intervals. (Supersets)
1. Step-Ups 2 x10 each leg (Bodyweight or holding 5-10lbs DB's in each hand; height 10-14 inches) with Dumbell Rows 2x10-10 to 20lb dumbells; Rest 30 seconds when you need to after doing both exercises. (Follow with a 2 minute interval at a 80-90% heartrate on your cardio machine of choice) Rest 1 minute before going to second pair of exercises.
2. Sumo Squats 2 x 10-15 reps; 30-40lb dumbell with Squat Shoulder Press 2 x 10-5 to 10lb dumbells; As above, rest 30 seconds between sets after doing both exercises. Follow up with 2 minute interval at 80-90% heartrate; Rest 1 to 2 minutes before going to third and last pair of exercises.
3. Hip Raises 2 x 10-15 reps with Dumbell Press 2 x 10 reps with 10-15lbs. Perform same protocol as above.
I believe this workout will jar your body's adaptive responses. Even with HIIT training, our body can still adapt to the consistent patterns we subject them to when we perform it using the same machine. I'm a great believer in HIIT. Yet recently, I threw in jump rope as part of my HIIT training. My heart almost came out my chest. My body hadn't done it in a loong time. It became used to me doing it on the treadmill. Like an overnight drug, my body changed from about the third time I performed it. Now I'm utilizing the agility ladder. That will be a lesson for another day. Enjoy the workout. Here's to hopefully getting those last 10 pounds.
Thanks again GetFitn6!I find that if things slow down raising my calories to maintenance and lowering the intensity but not duration of my workout for two or three days helps to get things moving again. So, I eat about 300 calories more - i.e. an extra snack during the day, and instead of doing 30mins of fast front crawl I do 30 mins moderate breast stroke, or instead of doing effort level 10 on the cross trainer I switch down to about level 6.
Also - weirdly, I've had two stalls in loss since starting, and both times I ate a fairly hot curry and the next day had dropped more than half a pound! They say chilli speeds up your metabolism...You could try it! Of course, it might just have been a coincidence...
Then again, all bodies work in their own special ways, it seems, so this may not help you. But if you're at a complete standstill it can't hurt to try?!
Also - weirdly, I've had two stalls in loss since starting, and both times I ate a fairly hot curry and the next day had dropped more than half a pound! They say chilli speeds up your metabolism...You could try it! Of course, it might just have been a coincidence...
Then again, all bodies work in their own special ways, it seems, so this may not help you. But if you're at a complete standstill it can't hurt to try?!