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dance961
Yahoo User
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 Posted: Tue Jul 01, 2008 8:10 am Post subject: Exercise plateau- im slim but have last 3kg to lose and am struggling!? |
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| I would love to hear from a qualified dietician/personal trainer about this issue I've had with my body. I am very fit, I eat well i exercise 5 hours a week at least by dancing/running/ hill walking with weights etc. I have been struggling however to get down to my ideal weight, which is only 3kg less than I am now. I can't seem to budge those last few pounds. It gets so depressing. I've tried everything from low carb diets which just make you gain after you lose the weight and then i've tried detox diets like Dr Joshi and The Food Doctor way of living (not the strict diet). I dont eat chocolate and fatty foods, I eat high fibre, (brown rice/ wheat free bread/ gluten free cereal etc). Im doing everything someone would advise you to do to lose weight but its not working.Im actually going to run another hour at my gym tonight (5 miles) and im sure it won't make any difference.This is so frustrating, can someone give me a plan that WORKS or what am I doing wrong? Im so fed up! thanx |
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candycanes are awesome
Yahoo User
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| Posted: Tue Jul 01, 2008 8:15 am Post subject: |
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| Try new workouts...Some people plateau because they don't eat enough and end up GAINING weight.... |
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just me
Yahoo User
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| Posted: Tue Jul 01, 2008 8:20 am Post subject: |
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| You can easily lose that weight. Go to thedailyplate.com and set up a free account. You track your food and exercise. It tells you how many calories you should eat a day. You can even choose how many lbs you want to lose a week. It really really works |
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psycho
Yahoo User
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| Posted: Tue Jul 01, 2008 9:52 am Post subject: |
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| Do... Stay loose. Whether it comes from a lack of confidence or a determination to lose weight f-a-s-t, beginners are particularly prone to tensing up when working out. "If you're white-knuckle-gripping the bars on the bike and clenching your teeth, you're wasting a lot of energy.Relax the muscles you're not working, and focus on the ones you are. You'll have more energy and get better results."DON'T..Be a slouch. Whether you're leafing through the latest gossip rag on the elliptical or curling dumbbells on a bench, straighten up. "Posture affects your mood as well as your performance.Slumping causes you to check out of your workout both mentally and physically. The less you focus during your sweat session, the less you'll receive in the way of benefits. Slouching also keeps you from breathing deeply, which is necessary for delivering the oxygen your muscles need to work at full capacity.Do...Set new goals. It's easy for gym regulars to hit a slump and stop seeing the benefits or having the fun that kept them motivated in the past. Before you start dodging gym dates, find a new challenge: Sign up for a 5K, or plan an active vacation like hiking the Tetons or kayaking and surfing in BajaBreathe better. To improve your performance, focus on your breathing."Inhale deeply during the rest phases of an exercise, and exhale forcefully in the work phases." Try inhaling to a count of three and exhaling to a count of three. A powerful exhale can help you generate more force, which means you'll be able to do more work.Don't...Skimp on shoes. Choose footwear for its functionality, not because it's stylish. Inadequate shoes can lead to injuries, so go to a sporting goods or athletic-shoe store, where knowledgeable staff can fit you with shoes designed to support your feet during specific activities. If you wear your shoes regularly, make sure to replace them every three months. Though the treads might still be intact, the cushioning and support in the midsoles will likely have worn out by then.Be unbalanced. Most regular exercisers are diligent about including cardio, strength, and flexibility in their routines, but they forget about balance.This critical skill allows you to move fluidly and avoid injuries. At the end of your workout, stand on one leg and lift the other out in front of you. Try to hold this for 20 to 30 seconds, then repeat with the other leg. When this move gets too easy, you can shake things up by closing your eyes, making circles with the raised leg, and/or standing on the edge of a step, balance disk, or Bosu.Do...What you hate. Many advanced exercisers don't like struggling with things they aren't naturally good at, so they avoid the exercises that really challenge them. But those are the moves that help build a stronger, more balanced body and prevent overuse injuries. Whether you're avoiding squats, crunches, or stretches, add the moves to your routine two or three times a week.Work out with someone slower. Once a week, exercise with a buddy who moves at a more leisurely pace. You'll give your body a chance to regenerate, and maybe you'll even have a bit more fun. Fitness fanatics tend to exercise competitively: "That's why this group has a higher injury rate; they're always pushing as hard as they can,". "You need to take it easy periodically so your muscles can repair themselves and become stronger before your next workout."Don't...Be a slave to the numbers. Tracking your heart rate or running time can provide instant, valuable feedback; but when used obsessively, these tools can dampen the joy of exercise itself -- or even make you push yourself when you're not feeling 100 percent. "Every now and then, go unplugged and focus your attention on what your body is telling youEat like an Olympian. Energy bars and sugary sports drinks are necessities for top athletes who struggle to meet caloric demands out on the playing field. But unless you're training for the Ironman, a 200-calorie energy drink and a 300-calorie carb bar can undo all your hard work.Fuel up with three balanced meals and two light snacks, such as fruit and crackers, per day. Any more than that will just go to your waist.Make Every Gym Minute Count1. Just press "intense." Don't have that much time to work out? "Try high-intensity aerobic exercise or resistance training [working at about an 8 on a scale of 1 to 10], which can help you burn an extra 50 to 150 calories during the first two hours after exercise.For cardio, incorporate several speed intervals; for strength training, do circuits.2. Follow the new guidelines. The latest word from the experts at the American College of Sports Medicine: For minimum health gains, do moderately intense cardio (hard enough to break a sweat) for at least 30 minutes, five days a week, plus total-body strength training twice weekly. Want to shed pounds? Bump the cardio to an hour.3. Squeeze in a quickie workout. This total-body circuit-training routine is perfect for days when you feel pressed for time. Do each exercise for about one minute; complete the circuit two or three times.Squat (15 to 20 reps) Lunge (15 reps per side) Push-up (10 to 15 reps) Bridge (15 to 20 reps) Plank pose (hold 30 to 60 seconds) 5. Drop a size, fast. Take a three-pronged approach.First, follow a daily diet low in refined carbs (white bread, pasta) but high in fruits and veggies, with moderate protein; aim for about 1,500 calories. Twice a week, do total-body strength workouts.reducing or eliminating rest time between sets. Finally, three days a week, do interval training (alternating four to seven high-intensity levels with moderate recovery periods). Stay the course and you should reach your goal in about four weeks.6. Stop sucking it in. Eat right and work out to minimize flab after having a baby. If you've got post-pregnancy pooch, try this move. Lie faceup on a towel placed horizontally on the floor, with knees bent and heels in line with glutes. Cross the towel over your midsection, holding each end. Lift head, neck, and shoulders off the floor as you exhale, drawing abs toward spine while pulling tightly on the towel. "In many women, the abdominal muscles actually separate from the added pressure of the baby, so the first thing you need to do is strengthen them until they join together.llett. Do 10 reps a day. |
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