How to Break a Weight Loss Plateau

Healthy eating has become part of your life, but you're still 10 or less pounds short of your goal weight. Don't worry. This happens to most people. It may be that your body likes the weight you are at and does not want to give up anymore fat. Every "body" has a set point. You can change this if you really are adamant about reaching your original goal weight.

Here are lists of things to change that will jumpstart your weight loss again:

1. Make changes to your weight training routine. If you have been doing a full body workout you should switch to a split routine. Do your upper body one day and your lower body on your next weight training day or work your muscles in groups (ex: Day 1 ? Legs / Day 2 ? Chest & Triceps / Day 3 ? Back, Shoulders & Biceps)

2. Change the type of exercises you are doing for each body part. For instance, if you have been doing the Seated Chest Press and Pec Deck for your chest, switch to a Flat Bench Press and Dumbbell Flyes. You will actually see better results if you use free weights instead of machines.

3. Change the type of cardio you are doing. Your body gets used to the same routine after about 4 weeks. If you have been doing the treadmill for your cardio workout for more than 4 weeks, switch to the stationary bike, the elliptical or the stair stepper.

4. Make some dietary changes. For a short while (6 weeks or less) you can remove the starchy carbohydrates from your last 2 meals. Replace the starch with vegetables. Never remove all the carbohydrates from your diet.

5. Zig Zag your caloric intake. Eat low (1400) calories for 3 days in a row, and then have one higher calorie day. Increase your calories by 25% for your high calorie day. (1750 calories).

6. Make sure you are eating ONLY whole-grain, unprocessed carbohydrates. White flour and processed carbohydrates such as bread can cause an insulin spike, which in turn promotes fat storage. Eat foods low on the Glycemic Index to help avoid insulin spikes.

http://www.aim4nutrition.com/glycemicindex.com

7. If you eat dairy, make sure it is fat free. Since dairy is processed, is it best to keep it to a minimum, especially cheese. There is also evidence that the protein in dairy products may leach calcium from your bones. The best sources of calcium are plant sources such as green, leafy vegetables and soy products like tofu and soy milk.

8. If you've reached a plateau, maybe it's time to try something totally different. Instead of your regular cardio plan, sign up for a martial arts class or a boxing class. They will not only get your heart pumping but also help to make you mentally disciplined. Try martial arts or boxing classes as your only form of cardio 1 or 2 days a week. Continue with weight training at least 3 days per week. For your "Off Days", take a nice long leisurely walk.

Making just a few of these changes can help you break that dreaded plateau and re-start your fat loss.

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com

cheap limo service Lombard .. Lockport Chicago limo O’Hare
In The News:

Recent reports show many common passwords can be cracked in literally seconds. Kurt the CyberGuy explains how to strengthen your passwords.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Iron, a robot that stands 5 feet, 8 inches tall and weighs 154 pounds, combines advanced artificial intelligence with human-like movement and exceptional vision.
Hertz, the rental car giant, recently confirmed that customer information was exposed through a cyberattack on one of its software vendors.
There are a number of features with AirPods you may or may not know about to take your listening experience to the next level. Kurt the CyberGuy explains.
These 35 Chrome extensions have privacy and security concerns. Tech expert Kurt “CyberGuy" Knutsson says to delete them now.
Tech expert Kurt “CyberGuy" Knutsson says 329,000 mph fusion rocket promises to be fast, disruptive and enable deep-space missions.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Tech expert Kurt “CyberGuy" Knutsson says a new autonomous AI is a game changer that also raises privacy risks. Is your data safe?
Tech expert Kurt “CyberGuy" Knutsson says robots and drones are revolutionizing fruit farming with faster picking and smarter handling.
Landmark Admin revises May 2024 cyberattack scope to show twice as many people were affected. Kurt “CyberGuy" Knutsson gives tips to help stay safe from an insurance data breach.
Tech expert Kurt “CyberGuy" Knutsson talks about how Yamaha’s hydrogen outboard motor could revolutionize boating with zero emissions.
Tech expert Kurt “CyberGuy" Knutsson reveals how to memorialize or remove a deceased loved one’s Facebook account and protect their digital legacy from misuse or scams.
Tech expert Kurt “CyberGuy" Knutsson says an Apple Watch saved psychiatrist Amanda Faulkner by detecting deadly leukemia early.
Scammers and fraudsters are increasingly targeting the most vulnerable, especially nursing homes and the personal data of their residents. Kurt the CyberGuy has safety tips.
Infected USB flash drives can spread malware among multiple organizations in ways that can easily bypass traditional security systems.
With a fully automated warehouse system and AI-powered robots, Ocado's Hive picks, packs and delivers grocery store orders in just a few minutes.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Recycling robots are using artificial intelligence to learn how to sort recyclables by recognizing patterns in colors, textures, shapes and logos.
The Reachy 2 robot is designed to be friendly and approachable, inviting natural interaction and is perfect for research, education and experimenting with embodied AI.
Kurt "CyberGuy" Knutsson shares several easy ways to keep your credit cards safe from digital thieves while you're traveling this summer.
Arcturus sets up cameras around the edges of baseball stadiums to capture real-time action and generate a 3D digital clone of the game.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
The CyberGuy explains why healthcare organizations are vulnerable to hackers after there have been a half dozen data breaches this year.
Developed at two California universities, the innovative technology combines brain-computer interfaces with advanced AI to decode neural activity into audible speech.

Are Weight Loss Supplements Right For You?

The debate about whether supplements for weight loss are healthy... Read More

The Diet Debate Ended

Which diet is the best? ALL of them and NONE... Read More

7 Excuses For Not Starting Up Your Weight Loss Diet

Changing habits is one of the most difficult challanges we... Read More

Weight Loss and Dieting Secret #1 ? IN and OUT

Any dietary plan on the market has some portion of... Read More

Weight Loss Through Low Carb Diet

Are you or your family members amongst the 65%?To help... Read More

Combating Obesity

So you ask, "How do I determine if I am... Read More

When Losing Weight Seems Hopeless

Sometimes it's good to just let the feelings flow. Take... Read More

Lost Weight with Gastric Bypass & Now Youre Regaining - Fix It Fast!

I've talked to quite a few fellow gastric bypass patients... Read More

Obesity and Weight Loss Surgery

Let's face facts; obesity is ripe today in America and... Read More

Can Quick Weight Loss Really Work?

Quick weight loss is promised by diets all the time.... Read More

Simple Weight Loss Plan

The math is pretty simple. One pound of fat equals... Read More

Can?t Lose Weight? It May Not Be Your Fault!

Are you frustrated with your weight problem and don't know... Read More

Weight Loss Setbacks and the All or Nothing Attitude

I want to talk about the "all or nothing" outlook... Read More

Childhood Obesity Is Everyones Problem

Reducing childhood obesity in the U.S. needs to be a... Read More

Atkins Bankruptcy: Your New Decisions To A Healthy Life!

Atkins Nutritionals filed for bankruptcy at the beginning of August... Read More

Weight Loss Motivation: I CAN DO IT!

Several months ago I was in desperate need of weight... Read More

A Weight Loss Secret ? The Art of Detachment!

Have you ever worried about something so much it paralyzed... Read More

Secrets of Gastric Bypass Surgery: Lose Weight Without Surgery

There's more to gastric bypass than surgery and rapid massive... Read More

The College Student?s Guide for EASY WEIGHT LOSS!

Weight loss is a hot topic among college students today,... Read More

Positive Imaging for Weight Loss

Visualization is a powerful technique that can help you make... Read More

Diet Pills: Tremendous Temptation, Huge Frauds

False campaignsMore than 50 percent of Americans and Canadians are... Read More

The Big FAT Lie

Over two thirds of Americans are over weight, and half... Read More

Tired Of Struggling To Lose Weight?

There are many factors that cause us to increase body... Read More

For Effective Weight Loss - Curb Hunger And Avoid The Binge

Curb Hunger and Avoid The Costly BingeEveryone's been there -... Read More

Fidgeting: The Natural Weight Loss Diet

It's now official. The simple act of fidgeting can mean... Read More

limo O'Hare Glen Ellyn ..