Reached a plateau of weight loss?
It is time to find out why, and what you can do about it.
Practically fallen fat his body made only a few weeks, and now you ask if your balance is broken, because no matter what you do, not move his weight.
What gives?
Why your routine suddenly stop working, and what you can do to get this weight loss plateau?
Understand the weight compared to the fat loss
"Weight loss", it's only a little complicated the devil because they do not distinguish between changes in fat, muscle, and water.
The goal, of course, is to lose the maximum and minimum muscle fat and maintain minimum healthy water retention. At what stage scaling and a lighter as the daybook recording or the previous week, probably assume that you lost a pound of fat. If you weigh similar or higher, probably assume you that you have not won or lost fat. Unfortunately, it is not so simple.
Nothing makes weight upwards or downwards as easily as water retention, for example. If you eat a lot of sodium and carbs and drink little water, a little water, which gives it look Puffy, smooth are preserved. This can easily add 3-5 pounds a day, which can be quite disturbing if you against the scale in this State. On the other hand, if you eat carbohydrates and poor in sodium and drink lots of water, your body to drain the water, giving a harder, more defined look that could lead to think that it was a great day of fat loss.
The unpredictability of water retention is one of the reasons why I weight only once a week, on the same day, in the morning, naked. Weigh yourself several times per week, or worse yet, to the day, quickly kill their confidence and mess with your head.
I also recommend that you choose a day to 'weigh' which does not contain a food trap, as this can often add a pound or two of water coming out at the end of the day after (my experience, at least).
What is a plateau of weight loss?
A real weight loss plateau is a situation where you're not losing fat.
I think I've reached a plateau if my weight has not changed in two weeks. As I am only going for a book of true fat loss per week, no change on the scale after a week of food is not necessarily a cause for concern - could you have lost that book fat but will retain a little water, or maybe my stools were not as regular in the previous day or two. No change in weight after two weeks of diet tells me that I am permanently blocked.
Some facts about fat loss taking into account
Before covering how to break these trays, I want to tell you a few things about fat loss.
1 is expected from the weight loss plateaus
Almost everyone knows the weight loss plateaus. If they have no idea what I want to talk to and can achieve the percentages of fat from the body of the figure with ease, counts itself lucky. It is very common to give several trays in his travels to a package of six, because, well, the human body is simply stubborn when it comes to the excretion of fat.
I found that I can't below 9-10% body fat in the diet (can only reduce the calories that much or starts eating muscle)-I have to add cardio if I want to continue to lose. When, in bulk, I usually finished around 14-15% body fat and we diet the first 5% or more, but then I hit a plateau that can cure only 3-4 days a week of cardio (20-25 minutes per session). Then, the next plateau comes to around 8%. If I want to go out there, I have to get my cardio 4 days a week for 30-40 minutes per session.
Everyone that I have trained and helped otherwise, you met the same phenomenon, but the thresholds vary. I met a few people who may be less than 10% of a plan without adding cardio, but most people cannot break down percentages of body fat of two numbers without a very strict diet and regular cardio routine.
2 more loose, more difficult
More be more time than it takes to lose weight in a healthy way (the key that you want to keep a lot of muscle and strength as possible, while they lose fat). If you're in the 25% body fat, it is quite possible to lose 2 to 3 lbs of fat per week during the first weeks. If you are at 10% body fat and make a career for a single figure, however, 2 to 3 lbs of fat per week would be impossible without dangerous drugs.
For me, once I go below 12% or less, I am very happy to see a book of fat loss per week, and I have to work for it.
3. your body is a 'comfort zone '.
Although it may seem a bit scientific, is the best way I can describe a phenomenon known by me and millions of other athletes from around the world. The body seems to have a weight (and, therefore, a percentage of body fat) are more comfortable in them. Natural appetite tends to keep this weight, and if you eat less than that, you're hungry. If you eat more, you feel pretty full.
For some, this 'comfort zone' is relatively fat, while other places in a weight that is quite skinny. For me, for example, I think that my body is more comfortable around 11% fat (which currently I have in about 200 pounds). I don't have to carefully watch my calories and I wrong several times a week and will remain only about 11%.
Now, to maintain a weight under this comfort zone requires constant efforts in the form of restricting calories and do cardio. Bigger it requires regular in excess, and if this continues for a long time, his comfort zone is moved more and more.
5 ways to break your weight loss plateaus
Well, now that you know the difference between weight loss plateaus and platters of fat loss, here it is three ways to the success that feed the oven of his body to keep the fat comes from.
1 return to calculate your daily calorie goal
Your metabolism slows as you lose weight because your body doesn't have to exert much energy to maintain its slim physical now.
If you do not adjust your calories to take account of the fact that you will hit a plateau. The simple way to avoid this is to calculate your daily calorie goal after every 15 pounds of weight loss. As we see, the goal slips lower and lower.
There are many formulas to determine how much you need to eat to lose weight, but here is a simple based on the Katch-McArdle:
1.2 grams of protein per pound of body weight
1 gram of carbs per pound of body weight
1 gram of fat per every 5 lbs of body weight
As for macronutrients, simple formulas will put you a moderate calorie deficit and allow a steady and healthy weight loss. To convert calories, simply multiply protein and carbohydrates 4, fat 9.
2. control of the "hidden" calories
Most trays of weight loss is caused by anything other than "calories creep" – that is, more calories than you eat. This, combined with a metabolism stop ever, is a formula guaranteed to stagnation.
Calories can crawl in many places. Needless to snacking, eating in restaurants (a load of calories to the meal, butter, oil, sauces, etc.), the filling with the seasoning and alcohol is common ways to add enough calories to stop your weight loss without, that you feel as if you're complete "out of your diet."
The sad reality is a simple 200-300 calories fat loss, many newspapers also can stop completely. To put this in perspective, it's only a few handfuls of nuts, a few tablespoons of vinaigrette fat or a small bag of chips. Yes, fat loss is that demanding. It is not very complicated, but it requires absolute precision.
To overcome the "calories" creep, so just to know exactly what is happening in your body every day. You can keep a food journal, or you can do what I do: calculate what you need each day, broken down by the daily meals and eat the same thing every day, every meal. I have neither the time nor the patience to work a lot of variety in my diet, so adopt simplicity to choose nutritious foods that I love and eat again and again.
3. increase the Cardio
If you know that your daily calorie goal is good there are absolutely no calories creep, and it should increase your cardio.
You can add another day if possible (I do not recommend more than 4 days per week if you're also weight training), or add time every day (I want to add 10 minutes to each session and see how my body reacts).
The idea is to tip the scales a little more in the direction of fat loss and observe the results. If the first extra round of cardio is not, add (another 10 more minutes at each session, for example), and you'll get there.
Oh, and do cardio HIIT, please.
4 embrace the food trap
Yes, believe it or not, the food of the trap really helps to lose fat.
How?
Well, first of all, it is the psychological boost, allows you to stay happy and motivated, which makes finally that you adhere to the diet easier.
But there is also a physiological boost.
Overeating (the term science to bring food) studies show that this can increase the metabolic rate of anywhere from 3 to 10%. Although it looks good, really doesn't mean a lot when you consider that you must eat anywhere from a few hundred to a few thousand calories per day to achieve this effect.
More important are the effects of cheating has a hormone called leptin, which regulates hunger, its metabolic rate, appetite, motivation, and libido, as well as the other functions of your body.
When you are in a deficit of calories and lose the body fat, rate decreases leptin. That, in turn, makes your metabolic rate to reduce appetite increase, their motivation to the decline and bitter mood.
On the other hand, when you give your body more energy (calories) you need, leptin levels are strengthened, which then can have positive effects on the activity of the thyroid, humor and even the levels of testosterone, the oxidation of fats.
So if it's an increase in the levels of leptin that you really want, the best way to achieve this?
Eating carbs is the most effective way. Second to that is some protein (protein-rich meal also increases the metabolic rate). Food fats are not very effective to increase the levels of leptin, and really the alcohol inhibits.
Therefore, if your weight is blocked and you're irritable and depressed, a good kick of leptin may be all you need to get the scale moving again.
Something good meal full of protein and carbohydrates and build on the momentum in leptin levels. You can help to lose weight!
5 lift weights
If you are familiar with some of my work, you know that I am a big fan of weightlifting. Well, among the many benefits to lifting heavy objects is the fact who helps to accelerate fat loss.
A study published by the Greek sports scientists found that men trained with weights (80-85% of your maximum representative of one, or "1RM") increased their metabolic rate during the three following days, burning hundreds of calories more than trained men with lighter weights (45-65% of your 1RM).
Then hit the weights and they hit hard if you want to increase your metabolic rate in turn, accelerate your fat loss.
And if you want to get the points Extras, lifts like squats and dead weight, because these are the types of burning more calories after the workout.
Overview
I hope that you found this article useful and it remembers that the journey to a lean and muscular body is a marathon, not a sprint.
Have you ever known a weight loss plateau? If could he break? If so, what do you have? If this is not the case, this article will give you a better idea why? I'd love to hear from you on my blog, muscle for life!
Hello
I'm Mike and I believe that every person can achieve the body of your dreams and work to give everyone the opportunity to provide advice that is viable and proven, based on Science, not a desire to sell fake magazines, training products or supplements.
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