The Dreaded Plateau

Thursday, March 03, 2011

Well it has been two months almost three, since I have made the commitment to myself to loose weight. Most days I eat like an angle but sometimes I still slip into going out to eat with a friend at a restaurant. As far as my Gym routine goes, I go to the gym every single day and for four hours at a time. I am taking drastic measure to push past this plateau. I am even incorporating drinking green tea twice a day. Well in the end continued faith in God will push me through, because he wouldnt put me through anything that I couldn't handle, or stand! Amen!
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    I agree - four hours is too much. That could be contributing to your plateau. A lot of folks make the mistake of thinking that if they over-exercise, they'll lose more fat faster. The body actually will not allow that. Your body perceives exercise to be stress, even though it's good for you. If you do too much exercise and don't eat properly, don't get enough rest, etc then your body thinks you're in some kind of crisis and stops burning fat. IT does this as a protection measure because it perceives all this stress as a threat against your survival.

    For fat loss, you do not need more than 60 minutes of exercise per day. Less than that if you are willing to jack up the intensity and work harder for a shorter period of time.

    Take a look at your strength routine. If you're using light weights that you can do more than 8-10 reps for 3 sets, your weights are too light. If you always use gym machines, switch over to free weights. If you always do the same exercise moves, find some new ones. Focus on total-body movements that involve more than one joint like lunges, squats, chest press, etc. If you always do one strength exercise and then stand around resting before doing it again, switch your format to a circuit training style where you do several exercises in a row with no rest, then rest once the circuit is done before repeating.

    For your cardio, experiment with interval training. There are articles on Spark which explain how to do them. If you are advanced cardiovascularly and have no medical problems or injuries, look into high intensity interval training. It's scientifically proven to help blast fat (but it is not for beginners or people who are not already highly fit cardiovascularly).

    You do NOT need 4 hours a day. That is probably what is keeping you in the plateau.

    Focus on your food - have you updated your weight in your fitness tracker to ensure you have an accurate calorie range? Do you weigh your portions and count calories on everything that passes your lips? ARe you eating plenty of vegetables, fruits, whole grains, lean proteins, and good fats? Or are you eating a lot of sugary, salty, processed foods?

    You don't have to kill yourself at the gym to get good fat loss results.
    2574 days ago
  • MHINTZ0929
    Sometimes we work too hard and that is counter-productive. You're doing lots of great things, but unless you're eating 3000 calories a day, four hour workouts, seven days a week has your body in starvation mode and will make it much more difficult for you to shed pounds. Plus you're building muscle which weighs more than fat! Take a breath, read a book, and enjoy your progress.
    2574 days ago
    You are doing great! Keep on going! I am sure you will get past this I am sure you can do it!
    2574 days ago
    You and God are a team!!! Just keep Sparkin'!!!
    2574 days ago
  • PEACE_
    Don't be drastic!!

    It sounds like you are doing lots of great things. It may be that you are building muscle (heavier, but smaller, than fat) and it is confusing your scale.

    Build a routine that you can live with for the long haul. Imagine setting up a plan that you can do for years, then just watching the weight melt away as you live day to day!

    2574 days ago
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