Weight loss programs work differently for different people. We have seen a lot of folks who complain about their weight being the same throughout the year or never moved an inch after reaching a certain point. So what could be the problem? Is this something related to your metabolism or the confusion of not doing the things right? Don’t worry, in this following article, we explained how to move your weight loss plateau to the next level by adding few lifestyle changes and core workouts. Before getting started, remember that the focus should always be on how you are eating, instead of what you are eating.
Consider these following rules to lose those extra pounds which are keeping you away from your weight loss goals. First, we need to get our basics right, as to what weight loss plateaus are and why they happen? You have successfully kept off the additional pounds from piling on, but just when you are oh-so-near your weight loss goal, in fact in sniffing distance, that’s when frustratingly, you stop.
What exactly is a weight loss plateau or more specifically fat loss? When you have stopped shedding, for three weeks at a stretch, you will know for sure that you have reached the weight loss plateau. Check out the following points to know more about your weight-loss plateau.
How to get past weight loss plateaus? Yes, that’s the question you must be asking yourself! You need to get past it to reach your weight loss goals. Check out the following points to rev up your metabolism and lose weight, with renewed vigor.
Accepting that you have hit a weight-loss plateau is the biggest hurdle. As soon as you know that you have reached a weight-loss plateau, try to change things, exercise wise as well as your eating pattern. Try these exercises to rev up your metabolism and also to get past that dreaded plateau. These exercises are sure shot metabolism boosters. Try them and watch the scale of your weighing machine, once again.
Grab your dumbbells, just the weight you are comfortable in so that you can continue with a few repetitions.
Method: Begin in a split stance with your right leg forward, your left heel lifted, holding dumbbells in front of your shoulders, elbows bent in by sides, palms facing in. Lower into a split squat, bend your knees and pushing hips back, as arms extend overhead. Press back up, bending elbows and lifting left knee up toward chest, balancing on right leg for 1 count. Return to start. Do 10 reps, and then repeat on opposite side.
Get your heart rate up with this killer move. A change from your regular walks on the treadmill, this exercise should break not only your plateau but also your boredom from doing your regular, mundane stuff.
Method: Begin in a lunge with your right leg forward, your left arm extended overhead (palm facing in) and right arm down by side. Jump straight up, switching your arms and legs midair, landing in a lunge with your left leg forward and right arm extended overhead. Repeat this as quickly as possible for about 30 seconds. Take rest for 10 seconds before repeating.
Rev up your side-planks, with this workout. It will work your abdomen like nothing else would.
Method: Lie on your right side with right forearm on the ground angled front and left hand behind head. Your hips should be one on top of other, right knee bent under the left. Keep your abs engaged and think of pressing the right side of your ribcage away from the floor. Press down through right palm and extend your left arm. Keeping left arm extended, lift hips off the floor and extend right leg, crossing it behind left into a full side plank, reaching left arm to the ceiling and looking up to the hand. Hold for 1 count, and then gently lower back to starting position. Do 15 reps on one side before repeating on opposite side.
This one is a more difficult version of the squat jump. This is a wonderful exercise to challenge your body.
Method: Stack dumbbells about 1 foot in front of you on the floor. Perform a squat thrust by lowering into a squat, quickly placing hands on the floor, and jumping legs out into full plank position. This is pretty similar to a burpee move.
Jump your legs back into a squat and immediately lift hands off the floor and jump up and over the dumbbells, bending knees, tucking your heels into the body, and swinging arms in front of chest to help you jump higher. Land on the other side of the dumbbells and repeat squat thrust.
Repeat as quickly as possible, jumping back and forth over dumbbells, for 30 seconds. Rest for 10 seconds before starting all over again.
Grab your dumbbells and give your regular chest press a thorough twist, with this move.
Method: Grab a pair of dumbbells and lie face up, holding the weights above your chest with arms extended, palms facing in. Your feet should be hip-width apart, lift your heels. Bend elbows in by sides, palms facing in, pressing them down into the floor as hips lift up into the bridge, keeping your heels lifted. Return to start. Do 15 reps.
This circuit can be a great replacement, for your treadmill or cross-trainer. The best part is, it challenges your body and hence helps you to shed weight. A good way to break your weight-loss plateau is by doing this challenging exercise.
Method: Perform the following four moves as a circuit: Do one for 20 seconds, rest for 10 seconds, and then move on to the next. Repeat twice. To increase the difficulty level, do the exercises for 30 seconds but keep the resting time the same. This will take about five minutes.
This workout should help you shed the additional weight you have been trying so hard to shed. This should challenge you to make you out of breath but at the end of it all, it will be all worth it.
Method: Place two cones 10 yards apart. Holding a pair of heavy dumbbells, do one to three sets of the following sequence. Rest two to four minutes between sets. (To challenge your calves, walk on the balls of your feet.)
Changing your existing routine with these exercises can help you to rattle and amp your existing workout. Besides your workout, concentrate on these following things to push the envelope further, and reach your fitness goals.
The best way to deal with a weight loss plateau is not to give up. To have come so far and then give up, will be regarded as not only losing the battle but also the war. There is ample chance that once you have reached a certain level fitness and have shed oodles of weight, you are going to attain a weight loss plateau success. So get the lean body, you had always dreamed of and savor the compliments pouring in from all quarters.