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BURN THE FAT - Fat Burning Tips Newsletter
Brought to you by Tom Venuto and
www.burnthefat.com


Fat Burning Tips "Live" Weekly e-zine
February 8th, 2008

"Plateaus: Why your fat loss stopped"

------------------------
EXCERPT FROM THE "SUPER LEAN" SEMINAR
------------------------

QUESTION: Tom, the first question says, "Tom, I know you often
say that to get to the point to be able to see your abs, you
need to get to single-digit body fat. What if I hit a plateau
at about 12% body fat? What do I need to do to break the plateau
and get my fat% down to single digits? Should I do more cardio,
more weight-training, manipulate my diet somehow?"

ANSWER: You could do any of the above. You could manipulate your
calories, add cardio type, duration or frequency. You could increase
cardio intensity. You could change your weight-training. You shouldn't
limit yourself.

One of the problems I see with quite a few programs is that they're
too dogmatic. If you hit a plateau, the person with the most
flexibility in their approach is the person who's going to be most
likely to get through that plateau.

The first thing though is to understand what a plateau really is.
This is important, because if you were losing weight, but now
you're not, there's only one thing that that could mean; you were
in a calorie deficit but you're no longer in a calorie deficit.

You may be wondering why that happens. There are four primary
reasons you hit a plateau:

First, your metabolism can slow down. If you've been cutting
calories, especially if you cut them severely, your body adapts
by decreasing the metabolic rate. That's sometimes known as the
"starvation response."

The second reason is that after people lose a lot of weight, they
tend to keep eating the same way they were eating when they
were heavier.

So they're feeding a smaller person the way they were when they
were a bigger person, but when you're a smaller person, you don't
need as many calories, even at rest (basal metabolic rate is lower)

A third reason is that when you move a smaller body, you're not
burning as many calories anymore. If you strap on a weighted vest
or a heavy backpack and go hike up a hill, you can tell, obviously,
that you're burning more calories when you're lugging around the
extra weight.

Fourth, and this one requires a little bit of honesty, is that
most people either cheat on their diets or they forget to record
part of their food intake. Even if they don't do it intentionally
and they don't "cheat" per se, unconsciously, we're all terrible at
estimating how much food we eat.

Some studies have even showed underreporting calorie intake as much
as 50%. In other words, you say, "I'm only eating 1,200 calories a
day, but i'm stuck at a plateau!" but you're really eating 1,800
calories a day which doesn't give you much of a deficit.

All of these reasons for plateaus get amplified in the later stages
of a diet, because biologically speaking, your body is doing everything
it possibly can to get you to go off your diet and to get weight
to stabilize.

After a long period of dieting and a large decrease in body mass,
your body cranks up the appetite, stimulates cravings and your
body tries to trick you into eating more.

The leaner you get and the more aggressively you cut calories, the
more your body tends to defend its weight, and any remaining body fat.

So it's really common to hit that plateau when you're leaner. Usually
it's nowhere near as difficult for the overweight person to start
losing weight as it is for the lean person to get ripped. The last 10
lbs is usually a lot harder than the first 10.

If you think about it, it's pretty unnatural from a biological
perspective to walk around with really low single-digit body fat.
It's not beneficial from a survival-of-the-species point of view
to have low body fat. So this metabolic adaptation becomes more
pronounced the leaner you get.

You're also at a higher risk of losing muscle, because extra muscle
is not econmical when there's a calorie shortage. It's kind of like
a gas guzzler.

The ultimate answer to why you plateau, why that last 10 pounds is
so hard to lose and why it's hard to break into those single digits
is that you were in a calorie deficit, but for all of the reasons
mentioned above, you're no longer in deficit.

The way to break the plateau then is to:

(1) Re-stimulate metabolism and re-set fat-burning and
starvation hormones

(2) Re-establish the deficit, and

(3) Keep after it!

The question was, "How do I do that? More cardio, more weight
training, manipulate my diet?"

You could do all of the above. Eating less or exercising more can
both increase a deficit. But one thing you might want to do first,
is give yourself a little break. Take your calories up to maintenance
level, maybe for a week.

The idea there is not to try to accelerate fat loss, because what
you're actually doing is removing your calorie deficit for a short
period of time. What you're trying to do is facilitate the fat loss
when you jump back into it.

It gives your body a physiological break from the stress of
dieting; it resets some of those starvation hormones and stimulates
your metabolism so when you go back to the calorie deficit, your
body responds again.

You also get mental break from the diet as well, which makes it easier
to stick with the program when you go back to it.

You could also use a calorie cycling approach, to help prevent yourself
from hitting another plateau, and we already covered calorie and carb
cycling in the last call.

I also recommend, because so many people underestimate how much
they eat, that you don't take any chances. Stop guessing and really
get serious about what you're taking in.

You've probably been told many times by a lot of different "experts"
that you don't have to count calories. But when you're in a plateau,
I'd recommend tracking calories or keeping a food journal.

Then what you need to do is reestablish that calorie deficit
using every tool at your disposal.

Use nutrition by pulling back your portion sizes. Or use cardio.
And by increased cardio, I mean increasing energy expenditure.
You could add days a week. You could increase your duration.

But increasing energy expenditure is not necessarily doing longer
workouts, just burning more calories. So you could also take the same
amount of time that you're spending right now and increase your
intensity.

The whole idea is just burn more calories and stimulate metabolism,
which gives you your deficit back again, or you can pull back your
calorie intake and give yourself a deficit again from the food side.

There's more than one way to do it and I don't think that you
should lock yourself in to just diet or just exercise. Remember,
there are TWO sides to the energy balance equation, not one.

# # #

Train hard and expect success,

Tom Venuto
Fat loss coach emoticon



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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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4/13/08 6:00 P

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PaganFamily,

Here's a link of one of my blogs with the summary of the program.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=1071245


If you have any questions on that, let me know. I'd be glad to help. Also, there is a team called BFFM (Burn the fat, feed the muscle) that tells you a lot about the program.

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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FAGANFAMILY1's Photo FAGANFAMILY1 Posts: 398
4/13/08 12:12 P

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How would I get started with something like that? That seems to be where im drifting anyway. I looked at your link- the e-book is more than I can afford right now.

Current BF% 26.0

20 lbs to lose!!!


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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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4/11/08 9:14 P

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I'm using the BFFM program. Yes. It focuses on consistent slow fat loss, which is basically what sparkpeople also recommends. You have to count calories in the beginning to make sure you have a calorie deficit and it's really working. Also, you need to do weight training, cardio and eat clean. What is different is that BFFM tracks progress by how much bodyfat you're losing instead of bodyweight. It makes a clear distinction.

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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FAGANFAMILY1's Photo FAGANFAMILY1 Posts: 398
4/11/08 4:50 P

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Joon,

Do you use this program?

Shani

Current BF% 26.0

20 lbs to lose!!!


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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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4/10/08 11:28 P

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I wanted to share this success story

"HOW BAD DO YOU WANT IT:
Mike Ogorek's Incredible 137-Pound Journey To Leanness"

It's very motivating.

www.burnthefatinnercircle.com/public
/2
48.cfm


www.MikeOgorek.com

Edited by: EATINGRIGHT2010 at: 4/10/2008 (23:29)
I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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CCSHERE's Photo CCSHERE Posts: 11,067
4/8/08 3:15 P

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If your ticker is current that gives you approximately 103 lbs of lean body mass. I suggest focusing more on strength training and throw your scale away! emoticon The more muscle you build, the more fat you'll burn but you'll hardly see the scale move. Track your progress by your measurements, checking your bodyfat % and by how your clothes fit.

If you do any cardio then no more than 30 minutes, 3 times per week, but try to make it HIIT cardio, 20 minutes is the most you'll need.

I recently posted some articles related to this in the GREAT Tips, Links & Info thread.

Most of all, HAVE PATIENCE, it's harder to build/rebuild muscles than to retain it.


Take care,
CC
emoticon


"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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FAGANFAMILY1's Photo FAGANFAMILY1 Posts: 398
4/8/08 11:36 A

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I got my body fat check this morning- it is 41%. I wish I had checked it before I started working out, but I didnt even think about it. Any suggestions?
I guess my goal is to be 20%.

Current BF% 26.0

20 lbs to lose!!!


 current weight: 153.2 
 
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CCSHERE's Photo CCSHERE Posts: 11,067
4/4/08 11:40 P

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Shani, have you had your bodyfat % checked? I think that with all the inches you've lost you burned a lot of fat and retained your lean muscles.


"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
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38.7
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FAGANFAMILY1's Photo FAGANFAMILY1 Posts: 398
4/4/08 5:27 P

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Thanks so much for this article! I really needed it today. I have gotten to a point where i am starting to obcess, and im starting to get frustrated. I actually have a question though...is anyone doing protein shakes? I do one every morning and we add something to it that takes my appetite away. ANd it really has changed my eating habits- I think for good. My portions have been smaller, but im still not seeing anything really significant! I am doing my body pump class 2-3x a week and my step class 2x a week. I have seen some changes, like my belly is starting to dissapear, but still since feb 8 I have only lost 5.4 lbs!!!!!!! Does anyone have any advice? I have been also working on sodium and have gotten lax on tracking this last week, and have also been watching fat intake.

Current BF% 26.0

20 lbs to lose!!!


 current weight: 153.2 
 
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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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4/3/08 8:52 P

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Thanks CC, I just noticed the Add link icon.
I totally agree with what he said too.

emoticon

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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CCSHERE's Photo CCSHERE Posts: 11,067
4/2/08 9:22 P

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Joon,

I get his emails all the time so I'm not sure which one's I've recommended! I do love this excerpt from his blog "How to lose fat by eating pizza" by Tom Venuto: www.burnthefatblog.com/archives/2008
/0
2/how_to_lose_fat_by_eating_pizz.phpR>#more



"As far as your favorite foods go, my philosophy is that depriving yourself completely of your favorite foods is a great way to make yourself miserable and to be almost certain that you fall off your diet very quickly. My philosophy is allow yourself your favorite foods as long as you acknowledge that calories count and you obey the law of calorie balance. This is one reason that I don’t prefer the full day off the diet or the free for all cheat day, because some people might interpret that loosely and they may almost feel obligated to see how much food they can eat and how much they can shove down their throats. They say, “Hey, it’s cheat day, so I have to cheat real good. I don’t want to miss out on this!” They end up in a huge surplus and if they go so far over on the cheat day, when it all averages out over the week, they’re even and they haven’t lost any body fat. Your best approach is to know your calorie target, or at least the ballpark, and inside that calorie target, give yourself a compliance rule. One that works really well for me and for my clients is 90% compliance. I give you a list of clean foods like the ones that I mentioned before that include high nutrient density foods with all the essentials and I say, “Eat these 90% of the time. The other 10% of the time, eat whatever you want.” If you look at it from this perspective, then you can see that there’s no such thing as forbidden foods. For most people, in the long run, any diet that gives you flexibility is going to work better than a diet that demands 100% “clean eating.” This is not only my personal belief, it’s also well supported in the clinical nutrition and behavioral psychology journals."


I agree 100% with what he says. I choose to have a "treat meal" not "day" once a week on high calorie days and I usually can plan it into my regular plan. I will always do my workout first though.

Did you know you can make links clickable by using the "add a link" button above the text box?


CC
emoticon


"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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4/2/08 6:30 P

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CC,
I think this blog is really interesting and Tom Venuto's replies of one of the comments its really interesting too. (Maybe you already recommended it, I'm not sure)

Why calorie deficits are so important on fat loss. You can eat pizza and chocolate and still lose weight, IF you have a calorie deficit. Calorie deficit is what makes you lose FAT. Also, some important issues on fat loss. But, he recommends eating clean, of course and I do too. But treating yourself once in a while and not feeling guilty is the key to keep your sanity.

http://www.burnthefatblog.com/archives/2
008/02/how_to_lose_fat_by_eating_pizz.
php#more

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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3/11/08 10:49 P

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THanks CC for the article. You're very helpful to everyone and you are truly a leader!!

I am reading BFFM by Tom Venuto and I think the program is really great. I can't wait to see the results of it.

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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SPECIALK2273's Photo SPECIALK2273 Posts: 584
3/11/08 6:00 P

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Thank you for sharing the article. That was very helpful!
I keep creeping back up in my weight. My friend tells me it is because your body just goes back to the weight "it's supposed to be". But this seems to make sense to me. I just need to keep at it. And watch what I am doing. Right?!

"Where I am tomorrow is where my mind puts me," Billy Blanks


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2/18/08 9:37 P

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Thanks CC for the article. I have been at 115-117 for 6 months now. It's time for me to get recharge and strive for my next GW.

I will zz the next two weeks b4 heading out to CA for 4-day weekend w/my friends. I will up my cardio too and hope to see some real results.

Thanks,

Lannie...5 ft
GW 120 lb by June 2012


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2/18/08 11:45 A

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That was an awesome article..thanks for sharing!

Congrats on the little girl CC...she is beautiful!

Christy



A journey of a thousand miles begins at the spot under one's feet.
CCSHERE's Photo CCSHERE Posts: 11,067
2/17/08 8:20 P

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Yep, my DH is pretty much useless when they go on 12-hour shifts, which are more like 13-14 hour shifts. emoticon

"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
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38.7
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BEAR14GSB's Photo BEAR14GSB Posts: 1,068
2/17/08 8:17 P

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Thanks CC. I'm struggling, but will find a way to get through this without any weight gain. I want to get these last few pounds off SO much...but it's hard to stay focused on that with the stress (I guess I'm a stress eater). I DO need to take some time for myself, which is something I've never been good at since having kids.

I'm really happy the other kids are enjoying the baby so much. I have a girlfriend who has 8 kids...at SOME POINT, the babies do get SO tired of being handled and poked at. They want to be left alone a little too. I'm glad she's feeding so well, but I'm sure you are looking forward to her belly getting a little bigger so she can go longer between feedings. Take care of yourself. :)

emoticon

TEAM CO-LEADER - SPClass of January 6-12, 2008

~~ Nothing is impossible with God! ~~

So, you ONLY lost 2 pounds this week? Well, that's 104 pounds in one year. Is that fast enough results for you? :)


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2/17/08 8:12 P

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BEAR, try to take 10-15 minutes out of your day, find a quiet spot where you can be alone with a cup of tea, relax and just focus on YOU and YOUR goals.

I suspect you have a lot on your plate right now with the sale of your house, the move, homeschooling and a new sparkteam that you've been leading with your sister.

Don't forget to make time for yourself! emoticon


emoticon
CC
emoticon

"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
25.8
38.7
51.6
MRSHONEYC's Photo MRSHONEYC SparkPoints: (60,155)
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2/17/08 8:07 P

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Yep, I've said that the female is the PERFECT human specimen - we can carry a life for 10 months, bear life from the loin, nurture that life for 3-5 years ... all within OUR BODY. AND, we have a higher endurance for pain, as well as lack of sleep and we have a higher immune system.
WE ARE AMAZING!

* Have you had your water today???*

"Change Nothing, Nothing Changes"




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CCSHERE's Photo CCSHERE Posts: 11,067
2/17/08 7:53 P

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The kids just love her to death and can't keep their hands off of her! It does annoy her sometimes though. She is wanting to eat every 1-3 hours so there's not much sleep for mommy and daddy. I think I got 2, maybe 3, hours total of sleep last night. It's interesting to see how my DH and I handle sleep deprivation differently though. Needless to say, I think moms are made to handle it better. emoticon

"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
25.8
38.7
51.6
BEAR14GSB's Photo BEAR14GSB Posts: 1,068
2/17/08 7:52 P

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I've had a terrible couple of days. I am SO frustrated because I have been doing so well (since after the Super Bowl), and FINALLY saw some results on the scale...then this weekend I have TOTALLY screwed up. I am succumbing to every craving and feeling like I am starving. I am SURE it's because my TOM is coming...but I am doing SO awful! I decided tonight that I am going to go back to Stage 1 and do another Fast Break. Maybe that will help me get back on track. I'm so frustrated with myself and don't know why I can't just STAY motivated and power off these last few pounds! UGH!!!

emoticon

TEAM CO-LEADER - SPClass of January 6-12, 2008

~~ Nothing is impossible with God! ~~

So, you ONLY lost 2 pounds this week? Well, that's 104 pounds in one year. Is that fast enough results for you? :)


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2/17/08 8:16 A

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Okey Doke - I NEVER just take someone elses posts, I ALWAYS get permission FIRST because I sure don't like it if someone ELSE takes my stuff! I work HARD on finding things and getting information, so I expect to be ASKED first! LOL To me, it's just plain old courtesy.
I AM SO LOVING YOUR BABY PICTURE!!!! Is she sleeping good or up all the time??? How are the other kids doing with her??? How have YOU been? Getting enough rest???
emoticon

* Have you had your water today???*

"Change Nothing, Nothing Changes"




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CCSHERE's Photo CCSHERE Posts: 11,067
2/17/08 3:29 A

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MrsH, I don't mind you copying any of the information I've posted for the team. Just don't forget to post the author and title of the article. emoticon

"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
25.8
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2/16/08 7:58 P

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thanks,CC............this is much appreciated............blessings and hugs.......lita


There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.

When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world

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2/16/08 4:34 P

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CC - do you mind if I copy this and paste it to my newbies team???? Well, not ALL of it, the plateau part. Thanks for posting this!

* Have you had your water today???*

"Change Nothing, Nothing Changes"




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2/16/08 12:56 P

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Thanks for sharing CC. I am going to bookmark this so I can re-read this information often. I appreciate you taking the time to share this. I'm still learning but every day I feel more knowledgeable. Thanks for adding to my knowledge today.

"When you know what you want, and want it bad enough, you will find a way to get it."


"You gain strength, courage, and confidence in which you really stop to look fear in the face...you MUST do the thing you think you cannot do"

Eleanor Roosevelt

"You are today where your thoughts have brought you;
you will be tomorrow where your thoughts take you."
James Allen: Was a British philosophical writer


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2/16/08 10:43 A

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Thanks CC. That information was quite informative. I'm still struggling as I haven't lost anything. Apparently because of the meds I take, my heart rate (49-50) rarely gets to the targeted rate thus burn minimal calories in comparison to 'normal' individuals. ex. Two pple at the same weight/height use the ellicipal. #1 runs 30 minutes on the machine and burns 536 calories. I do the same amount of time and burn 109. Very discouraging to say the least. It will just take me a much longer time to lose the weight.

Adios!

Tina


"You gain strength, courage and confidence by every experience in which
you really stop to look fear in the face. You are able to say to yourself,
'I have lived through this horror. I can take the next thing that comes
along.' You must do the thing you think you cannot do."
~Eleanor Roosevelt


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2/16/08 9:39 A

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Thanks CC. I needed this article today. I am frustrated that I have been within 8 pounds (or less) of my weight loss goal for so long (since June 2007). By joining Curves last month, I know that is kicking up my activity level. I probably need to go back to keeping my food journal as well. :( I don't like the drudgery of it, but I really want to get the rest of this weight off! Self-discipline STINKS!

TEAM CO-LEADER - SPClass of January 6-12, 2008

~~ Nothing is impossible with God! ~~

So, you ONLY lost 2 pounds this week? Well, that's 104 pounds in one year. Is that fast enough results for you? :)


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2/16/08 3:25 A

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BURN THE FAT - Fat Burning Tips Newsletter
Brought to you by Tom Venuto and
www.burnthefat.com


Fat Burning Tips "Live" Weekly e-zine
February 8th, 2008

"Plateaus: Why your fat loss stopped"

------------------------
EXCERPT FROM THE "SUPER LEAN" SEMINAR
------------------------

QUESTION: Tom, the first question says, "Tom, I know you often
say that to get to the point to be able to see your abs, you
need to get to single-digit body fat. What if I hit a plateau
at about 12% body fat? What do I need to do to break the plateau
and get my fat% down to single digits? Should I do more cardio,
more weight-training, manipulate my diet somehow?"

ANSWER: You could do any of the above. You could manipulate your
calories, add cardio type, duration or frequency. You could increase
cardio intensity. You could change your weight-training. You shouldn't
limit yourself.

One of the problems I see with quite a few programs is that they're
too dogmatic. If you hit a plateau, the person with the most
flexibility in their approach is the person who's going to be most
likely to get through that plateau.

The first thing though is to understand what a plateau really is.
This is important, because if you were losing weight, but now
you're not, there's only one thing that that could mean; you were
in a calorie deficit but you're no longer in a calorie deficit.

You may be wondering why that happens. There are four primary
reasons you hit a plateau:

First, your metabolism can slow down. If you've been cutting
calories, especially if you cut them severely, your body adapts
by decreasing the metabolic rate. That's sometimes known as the
"starvation response."

The second reason is that after people lose a lot of weight, they
tend to keep eating the same way they were eating when they
were heavier.

So they're feeding a smaller person the way they were when they
were a bigger person, but when you're a smaller person, you don't
need as many calories, even at rest (basal metabolic rate is lower)

A third reason is that when you move a smaller body, you're not
burning as many calories anymore. If you strap on a weighted vest
or a heavy backpack and go hike up a hill, you can tell, obviously,
that you're burning more calories when you're lugging around the
extra weight.

Fourth, and this one requires a little bit of honesty, is that
most people either cheat on their diets or they forget to record
part of their food intake. Even if they don't do it intentionally
and they don't "cheat" per se, unconsciously, we're all terrible at
estimating how much food we eat.

Some studies have even showed underreporting calorie intake as much
as 50%. In other words, you say, "I'm only eating 1,200 calories a
day, but i'm stuck at a plateau!" but you're really eating 1,800
calories a day which doesn't give you much of a deficit.

All of these reasons for plateaus get amplified in the later stages
of a diet, because biologically speaking, your body is doing everything
it possibly can to get you to go off your diet and to get weight
to stabilize.

After a long period of dieting and a large decrease in body mass,
your body cranks up the appetite, stimulates cravings and your
body tries to trick you into eating more.

The leaner you get and the more aggressively you cut calories, the
more your body tends to defend its weight, and any remaining body fat.

So it's really common to hit that plateau when you're leaner. Usually
it's nowhere near as difficult for the overweight person to start
losing weight as it is for the lean person to get ripped. The last 10
lbs is usually a lot harder than the first 10.

If you think about it, it's pretty unnatural from a biological
perspective to walk around with really low single-digit body fat.
It's not beneficial from a survival-of-the-species point of view
to have low body fat. So this metabolic adaptation becomes more
pronounced the leaner you get.

You're also at a higher risk of losing muscle, because extra muscle
is not econmical when there's a calorie shortage. It's kind of like
a gas guzzler.

The ultimate answer to why you plateau, why that last 10 pounds is
so hard to lose and why it's hard to break into those single digits
is that you were in a calorie deficit, but for all of the reasons
mentioned above, you're no longer in deficit.

The way to break the plateau then is to:

(1) Re-stimulate metabolism and re-set fat-burning and
starvation hormones

(2) Re-establish the deficit, and

(3) Keep after it!

The question was, "How do I do that? More cardio, more weight
training, manipulate my diet?"

You could do all of the above. Eating less or exercising more can
both increase a deficit. But one thing you might want to do first,
is give yourself a little break. Take your calories up to maintenance
level, maybe for a week.

The idea there is not to try to accelerate fat loss, because what
you're actually doing is removing your calorie deficit for a short
period of time. What you're trying to do is facilitate the fat loss
when you jump back into it.

It gives your body a physiological break from the stress of
dieting; it resets some of those starvation hormones and stimulates
your metabolism so when you go back to the calorie deficit, your
body responds again.

You also get mental break from the diet as well, which makes it easier
to stick with the program when you go back to it.

You could also use a calorie cycling approach, to help prevent yourself
from hitting another plateau, and we already covered calorie and carb
cycling in the last call.

I also recommend, because so many people underestimate how much
they eat, that you don't take any chances. Stop guessing and really
get serious about what you're taking in.

You've probably been told many times by a lot of different "experts"
that you don't have to count calories. But when you're in a plateau,
I'd recommend tracking calories or keeping a food journal.

Then what you need to do is reestablish that calorie deficit
using every tool at your disposal.

Use nutrition by pulling back your portion sizes. Or use cardio.
And by increased cardio, I mean increasing energy expenditure.
You could add days a week. You could increase your duration.

But increasing energy expenditure is not necessarily doing longer
workouts, just burning more calories. So you could also take the same
amount of time that you're spending right now and increase your
intensity.

The whole idea is just burn more calories and stimulate metabolism,
which gives you your deficit back again, or you can pull back your
calorie intake and give yourself a deficit again from the food side.

There's more than one way to do it and I don't think that you
should lock yourself in to just diet or just exercise. Remember,
there are TWO sides to the energy balance equation, not one.

# # #

Train hard and expect success,

Tom Venuto
Fat loss coach
www.burnthefat.com



Edited by: CCSHERE at: 2/16/2008 (03:25)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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