Trouble Losing Last
have been able to lose 25 pounds and about 8 inches which is absolutely
wonderful but I'm having trouble losing the last 10 pounds. I have
built up muscle mass in my arms and legs but I just can't get rid
of the extra body fat in my stomach and my inner and outer thighs.
I'm not sure if I need to focus more on cardio or if I need to hit
the weights more. I'm starting to plateau and it's getting really
frustrating. Do you have any suggestions?
First of all, congratulations on losing twenty five pounds and
eight inches! That's fantastic! Unfortunately, we really can't target
specific areas to lose weight. Yes, everybody loses weight at different
rates and in different areas. But we aren't able to say, "Okay,
this extra 45 minutes of cardio is going to go towards losing fat
off my hips!" It just doesn't work that way.
It sounds like you are doing the right thing by building up muscle
mass because muscle burns more calories than fat and it takes up
less space than fat does. So this means if you're muscular in nature
you'll look smaller than if you weren't. With this in mind, don't
let the scale fool you either because muscle tissue is more dense
than fatty tissue so it takes up less space (pound for pound). So
just because you step on the scale and see that your weight hasn't
dropped, even though you've been training hard and eating really
well, it doesn't mean who have not had any results. My guess here
is that you have lost fat, but added to your lean muscle stores
in the process. Does this make sense?
Now I'll address your concerns with hitting that nasty plateau
wall. I agree that it's very frustrating and I think pretty much
anyone that has ever exercised to lose weight can relate. I know
I can! The key to breaking your plateau is to change things up.
Diversity is critical if you want to keep losing fat and building
muscle. You need to confuse your body since confusion equals change.
Essentially you don't want your body and mind to coast through
your training sessions. You want to keep it thinking so that you
are maximizing the calories burned, rather than allowing your body
to hoard calories and just use the bare minimum to get the job done.
I think you'll agree we are creatures of habit. We find comfort
in routine and often don't feel the need to challenge ourselves.
For example, we often drive the exact say way to work each day,
eat the exact same foods each day, and put our clothes on in the
same order every morning.
it comes to exercising to lose weight, we are usually all excited
and gung-ho initially to get started and see results. Agreed? And
usually we get what we want fairly quickly at first. We are focused
and working hard to make sure the weight comes off.
But what happens over time is that your body and mind will start
to get lazy. Because you are doing the exact same routine, for the
exact same length of time, with the same exertion rate and technique
every time, your body will start to work against you. It will recognize
what you are going to do and restrict the calories used to get your
exercise routine completed.
In other words it will calculate and use the minimum amount of
energy necessary to complete your routine. What this does is start
to decrease your results. Naturally slowing your weight loss and
messing up your psychosomatic process because you are thinking logically
and wondering why you aren't getting results. Effort should equate
to fat loss, right?
Well not exactly because when your head memorizes your routine
and gets bored, your focus goes right out the window. And if you
aren't concentrating on what you are doing your technique tends
to fade and you start to get lazy too. Even though you're going
through the motions, less effort means a decrease in results.
It sounds to me like you're dead right in your thinking, you just
want a little reassurance you're doing the right thing! Both cardio
and weights are your best bet to break through this annoying plateau
of yours and blast that fat off your body.
In fact, interval training has proven to build muscle fast and
keep your heart rate up so you can maximize the fat and calories
you burn in each session. This just means alternating periods of
strength training and weights with bouts of intense cardiovascular
activity. Forcing you body to build beautiful lean muscle and tone
and shape your body while burning off fat. Circuit training, riding
the stationary bike with weights and boot camp sessions are excellent
interval training options. Let's focus in on the boot camp option.
Boot camp sessions are a fantastic route to get this interval training.
They challenge your mind and body from start to finish. Boot camps
keep your head and muscles guessing because you are constantly working
different muscles with a diverse range of exercises. This means
you're continuously altering the intensity levels, duration and
This will literally force your body to break through your plateau
and get you back on track to building a lean and fit body for life.
Fat will disappear and lean sexy muscle will leave you feeling and
looking like a million bucks. Time for you to get back at it and
go zap those last 10 pounds for good!
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