I started having some success when I added strength training. I do Jillian Michaels' No More Trouble Zones DVD 2x/wk
7/19/11 7:00 P
Mixing it up is the best thing you could do. Intensity is key...if you get bored easily try Turbo Jam. Most amazing workout and super fun!!
Fitness Minutes: (87,077)
9,411 7/19/11 6:16 P
I change up the intensity and duration of my cardio and the combination of strength exercises I do. I never do the same strength training program in a week. I'm always swapping out exercises, trying new things, revisiting some of the old. I primarily run when I do cardio, but even that can be mixed up with going on trails vs pavement adding in speedwork, doing longer, slower work-outs, etc. I keep flirting with the idea of a triathlon but I'm too cheap to buy a bike right now....
Thanks for all the great ideas. I am currently struggling with the weight training, I have tennis elbow right now (super painful) so my doctor told me to stop my weight training to let the tendon rest (what a pain!), I feel stuck! I am still doing cardio but have acknowledged that my weight loss will slow. Not a happy camper about that!
7/19/11 11:55 A
Have you ever tried kettlebells? I find it to be a fantastic whole-body workout. Because proper form is so important, please seek out someone in your area who is RKC certified. DragonDoor has a search feature for that and is full of fabulous information. I know a personal trainer who has this certification. She could not lose her last 15 pounds until she discovered the kettlebells. She dropped those pounds fairly quickly!!! She also eats a lot now but chooses foods as organic as possible. I wish everyone all the best and that you find what works for you to get you through your plateaus.
Once you hit that plateau, shake it up with interval training. That should do it
Fitness Minutes: (120)
32 7/19/11 11:27 A
LOVE READING these suggestions! Great ideas that I am going to incorporate with my workouts. I am in the same boat. I am trying to loose my last 10 lbs.
I already do 60 minutes of cardio. 20 mins of spinning/bike. Jump off that and do 20 mins on the elliptical. Jump off and do 20 on the treadmill powerwalking at a speed of 4.5mph inclined to 15 (this makes my butt/thighs firm). Once I am done with that I move onto an hour of weights/strengthing. Weights are my favorite! I feel the burn and see great results! Yet, I have hit a plateau at 129lbs!! I understand that muscle weighs more than fat but, the scale is not budging! Frustrating to say the least!
My gym has a track and when I am done with all of the about I head to the track and jog until my iPod battery dies..which is about a mile to a mile and half of full running!
I am hoping that kick starts my weight loss and I see some changes on my scale!
7/19/11 10:10 A
Well just by reading this I can see why I haven't lost my 10-15...I need to do more strength training along with my cardio. While I actually love going to the gym to do cardio, I really don't enjoy strength training...guess I have to change around my thinking about it. Time to hit some weights and see what happens. Good luck with your last 10-15 and hopefully we can both lose it together!
I'd decrease the duration and up the intensity of your cardio. Do some interval work or perhaps try out a machine you've never done before. If you're like me and need a strength training system or plan to follow, try The New Rules of Weightlifting for Women by Lou Schuler. It's totally changed the way I look at strength training. I no longer dread strength training days....I look forward to them! I've maintained for over a year now and am still seeing favorable changes in body composition and overall strength.
7/19/11 9:19 A
These are great suggestions to help lose those stubborn last pounds! Anyone have a recommendation for a good exercise DVD for those days the weather doesn't allow for outside activity?
7/19/11 9:15 A
I have been on a plateau for some time. I started Zumba class. We only have it once a week so far but I noticed a big difference. Can't weight till they add the second class. My weight is not bouncing up and down and I am closer to breaking my plateau.
Fitness Minutes: (96,154)
305 7/19/11 5:16 A
I mixed it up a bit and started doing some more high intensity stuff like circuit training and interval training. I also started doing a lot more ST - especially Les Mills Body Pump which really helped.
7/19/11 4:55 A
I hit a plateau aroubd 6 weeks ago, and stopped any kind of exercise ( beside of a bit of walking now and them), I maintained my weight with healthy eating habits, and went back and some milder form of exercise and lost 2.5 kg in just 2 weeks- perhaps a bit of a break might help?
Such a great thread, thanks all for sharing your tips!
Fitness Minutes: (23,088)
265 7/19/11 2:01 A
I like the suggestions here. I struggled to lose just 10 - 15 lbs and it took over 4 months. Now that I"m there I am struggling to hold it - wants to bounce up and I am still working hard with cardio and strngth 3-4x/week but now I will increase my weight and see if that helps.
Changing the routine and type of exercise should wrk. Eating different foods helps as well...
Fitness Minutes: (22,703)
1,288 7/18/11 10:33 P
Im priting this
Fitness Minutes: (23,617)
7/18/11 10:26 P
I got two good ideas from this blog that I'll try
eat breakfast as early as possible in the morning, even if it's only a piece of toast. That makes sense to me because ghrelin, a hormone, is released when the first meal after a sleeping fast of 8 hours is introduced into the stomach. Ghrelin actually soothes us and inhibits the desire to overeat all day. See my search results below:
Ghrelin's activity in modulating feeding behavior and energy balance are best explained by the presence of ghrelin receptors in areas of the hypothalamus long known to be involved in appetite regulation. Receptors are also found concentrated in other areas of the brain, including the hippocampus and regions known to be involved in reward systems (e.g. tegmental area); indeed, ghrelin appears to activate some of the same circuits that are involved in drug reward, which may also be related to this hormone's effects on appetite.
Finally, I will vary my exercise routine so my muscle memory prevents me from burning as many calories as I used to. When my muscles are used to my routine, they glide with little effort through the sequences. But, if I switch back and forth from one day to the next, they are having to work harder therefore burn more and that's a great tip, too.
I completely change both my cardio and strength-training exercises to bring my body out of a possible rut. I also increase the amount of cardio and make sure that it happens 7 days/week.
Fitness Minutes: (59,601)
2,634 7/18/11 8:37 P
Thanks for posting your question. I am trying to start really focusing on strength training but have found myself kind of shying away because I have no idea what I'm doing. Lots of great suggestions on here! Thanks everybody!
7/18/11 8:33 P
Love the tip of an early breakfast! Will try that! Thanks!
Fitness Minutes: (123,758)
602 7/18/11 7:23 P
I would suggest that you change your routine. Try a new workout program and or take new classes at the gym, change your diet. Different diet/nutrition approaches might help.
Fitness Minutes: (10,428)
7/18/11 5:59 P
Jillian's 30 day shred has been really effective for me.
really great advice. I also do circuit training for my strength training ( i get the benefits of weights and cardo). For the person who started this blog, it could also simply mean that you are where you need to be. I wish you luck, as I have been struggling to lose the same 10-15lbs for a couple years now (I lose, then put it back on and so forth) I struggle with consistent eating.
Fitness Minutes: (9,861)
7/18/11 4:07 P
So much great advice! I'll steal some of these suggestions for myself. These last 11 pounds are the hardest!
Fitness Minutes: (113,203)
7/18/11 3:42 P
I can hardly believe that I'm down to losing my last 11 lbs., so read the suggestions here with interest, and will step up my strength training! thank you. Gail
Fitness Minutes: (32,736)
319 7/18/11 3:18 P
Thanks so much everyone for all the wonderful advice! More strength training it is! LOL My hubby has been telling me that all along. We have the P90X program and I do use it for the cardio videos but now I think I’ll do the others as well. I do a pretty wide variety of cardio as it is so hopefully adding more weights will help take this last bit of weight off.
Eating is still a work in progress, some days/weeks are better than others but i know with some persistence I can be fit and healthy! WE ALL CAN!!!
Fitness Minutes: (8,755)
549 7/18/11 11:10 A
If you find out the "secret" could you let the rest of us know... I am too at the last 10 lbs and am at a plateu. Great question!!!
Fitness Minutes: (23,852)
251 7/18/11 11:05 A
heavy weight squats and deadlifts (5-7 sets of 3 reps) and HIIT on the stepmill 2x a week is what helps me
Eat breakfast as early as possible, even if its a piece of toast. You will see the pounds come off
Transitions - If your a running start cycling- If your a swimmer start running etc. I'm a runner, I completed my first Triathlon this May. During my training I spend the same time training as I did for my half marathon. During my marathon training I really didn't lose much weight, But for the Tri I loss 8 pounds. My body loved the transition.
I'm not in the stretch yet, but I sure will be excited when I am! Way to go, you guys.
And I'm glad that this is here for when I do need it.
Fitness Minutes: (2,315)
510 7/18/11 9:38 A
Personally, i wouldn't add any extra exercise that you don't intend to carry on later. However,... imagine that you've got 25lbs to lose. Then, give yourself a long time to lose it. This is a great time to practice the Maintenance techniques that you'll need for the next 40 years
Hi All, Yes I've got about 15lbs left to lose (lost 38lbs so far) and as I've been doing a VLCD then moved into low calorie now, I'm never eating more than about 1000 cals per day. I'm going to up that once I've got about 7lbs to lose to around 1200, then at goal add in 100 a week till I find the point where I maintain. But I want to improve the exercise. I'm probably not doing enough strength trainining so you've inspired me to get on with it today! Thank you!
Fitness Minutes: (21,657)
1,465 7/17/11 10:36 P
2Finish: Just my 2 cents...
I'd totally change up the cardio...not do as much, and increase your lifting to 3x per week, or every other day (which works out to 3x one week, 4x the next)...do the cardio AFTER your lifting, and just do 10-15 mins on an school rowing machine...lol...it's pretty amazing...it's the only cardio equipment that works your bi's, quads, back and core...Don't know how much your lifting, but I find working the fast twitch muscles (heaviest weights you can handle, no more than 10 reps, 2 sets) will show the greatest results...all the best to u on your journey!
7/17/11 10:30 P
Les Mills Body Pump is weight lifting to music. There is very little down time and the average calorie burn is around 375 to 400 calories/class. It is the best strength training class I have attended. I am taking this class twice a week plus spinning 3 to 4 times a week to see if I can burn off the last ten pounds.
Exercise isn't my problem - it is getting eating under control.
7/17/11 8:28 P
I have to agree with WILLSMOM83 - it is really important to make sure that you are focusing on strength training as well as the cardio. Not only will it help you lose the last few pounds and look leaner, building the mucsle will help you to keep the weight off after you reach your goal because the mucsle will constantly burn calories even when you aren't working out.
I am in the exact same boat as you! Have lost 32 pounds and have seven left. I agree with others-try a cardio/strength combo workout. Jillian is GREAT. I also do tabata moves, which are eight sets (20 seconds lifting, 10 seconds rest). you could look it up online-brutal but highly effective and does cardio and strength all at once. Good luck-you can do it! :)
Oh, also, running is always a great calorie burner!
7/17/11 7:52 P
I've been doing a pretty aggressive strength training program for the last 5 weeks. I know my tracker says I'm still trying to lose like 25 pounds, but I think my goal is actually closer to (a very lean) 150 with good muscle tone.
I encourage everyone to do heavy strength training!! You won't get bulky, you'll just get smaller and make nice abs and shoulders and thighs while still getting to eat. :)
Fitness Minutes: (328)
17 7/17/11 7:46 P
I havent seen her Ripped in 30. I did like her 30 Day Shred, but got tot the point where Level 2 was easy but Level 3 was way too hard. I liked her kettlebell workout. I even like her yoga meltdown, but that was kind of odd because I didnt see any cardio benefits, but my arms were sore, preventing me from lifting the next day.
I am trying to lose 10-15 pounds too and I have kind of hit a plateau.
I am hoping Jillians Micheals Ripped in 30 and 30-60mins of cardio 5 days a week will help me.
I'm also trying to change my eating habits, as I haven't been doing that well.
Fitness Minutes: (328)
17 7/17/11 7:13 P
I really like Jilllian too. Some of her dvds that are only 25 -30 minutes did leave my muscles sore, but still needed something extra, so I would take the dog for a walk or go to the gym and hop on the treadmill. I am curious for any and all responses to this, because I had an appointment with a fitness coach today, and somehow gaine 20 pounds in the last two years. It came on gradually, and Ive attempted to maintain a heathly lifestyle, so it truly did sneak up on me.
I agree with MMINITEACH. Something like circuit training that is working on building lean muscle while getting your heart rate way up is really effective. (for the last 50 or 15 pounds) There are tons of DVDs out there. I really like the Jillian Michaels ones, but I know a lot of people can't take her personality. (lol) But I need her tough attitude to motivate me. I'm not a fan of the 'bubbly' trainers.
Best of luck!! I too am at the last 10-15 pounds and plugging away. :)
Fitness Minutes: (17,190)
925 7/17/11 2:27 P
Wow! Congratulations! Your work has clearly paid off. I think it would be best for you to do a full body sculpting workout that combines cardio and strength training. There are a lot of DVD's for that. Right now you're doing cardio and weights separately, but it might help for toning if you combine them and shock your body a bit! Good luck!!
Fitness Minutes: (32,736)
319 7/17/11 2:15 P
Does anyone have any tips on what kind of exercises I should be focusing on to lose the last 10-15 lbs? I do cardio about for 60 mins or so 3 or 4 times a week and weighs about 2 days a week. Its helped me lose 35lbs since January but now that I’m so close to my goal, I’m just wondering if I should change it up a bit and what kind of exercises would be best for me.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.