What it takes to Lose the Weight

Don't you just hate it when you stop seeing results for all of your hard work? Everyone reaches a fitness plateau at some point in their journey. You stop losing weight or putting on muscle, and you just stay exactly the same. It's discouraging, and it's a waste of time. So how can you break through  your fitness  plateau? General Tips to Getting Off that Plateau 1. Take a Break  Your body may be too tired and run down to keep building muscle or losing weight, and you need to give it time to rest and recover. Take a few days off from your workout , or do very light exercise. 2. Keep Increasing  Run a bit longer, push a bit heavier. It's often a psychological thing holding you back. 3. Rest Less  If you're resting too much between sets or letting your heart rate dip too low, you're not going to be making the progress you think you should. 4. Switch it Up  Not seeing good muscle mass gains? Do a few weeks of endurance training. When ...

People blame their genes all the time in their struggle with diet and weight loss, because we’re born with our metabolism. The good news is, however, we can do something with what we’re given. We can speed up our metabolism naturally to rev up calorie burn. For advice on how to rev up our engines, we turned to Kirkland Shave, program director at Mountain Trek resort. Mountain Trek retreats are all-inclusive luxury vacations in Canada and Mexico that are also boot camp and fitness experiences. As a trainer and life coach, Kirkland has worked with thousands of people that want to get back their health, strength, and vitality. He’s also a Canadian mountain guide and Iyengar yoga instructor. Kirkland shared his top four tips on how to switch your metabolism from decay to growth and how to lose weight by following these eating rules: 1. Start lifting, pushing, or pulling your body (or weights) to discomfort. Discomfort means that it’s not easy, but that it also doesn’t ...

Complacency is a death sentence for any training program. Use these methods that create sustainable plans of action to lift, run, and live with purpose! Every training career goes through highs, lows, and middling lulls. Not only is this normal, I believe it's a necessary process in order create lasting habits. If you're on a downswing, though, it can feel like you'll be stuck there forever. Trust me: You won't. There are multiple reasons why your training has derailed, but the truth is that there's not one answer. What you were doing before simply wasn't working; what you do  next  is the real test. Each of these strategies has helped me to get back on track in times like these. Approach them with an open mind, and a few minutes from now, you'll own the tools to reinvigorate your physical life. 1  TAKE A WEEK OFF Let's start with the advice no avid lifter wants to hear: Downtime is the first step to overcoming dead-end training. A...

Fat Loss Fouls: 4 Cardio Mistakes You Might Be Making You spent hour after hour planning out your weightlifting program. You sought out the latest information, researched the latest and best programs, and when you got to the gym, you attacked every muscle fiber from the optimal angle. But when it comes to cardio? Bah. Cardio is cardio. It's a necessary evil you toss in at the end of a workout, and the specific variety doesn't matter so much. What matters is what's on TV while you do it. Right? Sadly, this mindset leads many people astray. Not only are they not doing the most effective cardio training they could be, but they also put themselves at risk for overuse injuries and muscle loss. On the other hand, if you stay mindful of both the quantity and quality of the cardio you do, and it can make all the difference in your energy level and appearance. Let's go over some of the top cardio training mistakes many weightlifters make, so you can make sure you don...

When you’re trying hard to eat a healthy diet in order to lose weight, it can be frustrating when you don’t see results. Turns out, some so-called healthy foods could actually be destroying your diet. Find out which ones are the worst culprits and how you can make a better choice. 1. Gluten-free foods. They might be all the rage, but a gluten-free diet could actually make you gain weight. Gluten gives food texture and taste.When food manufacturers take it out, they usually add starch, fat and sugar, said Karen Ansel, a registered dietitian and co-author of “The Calendar Diet.”   Instead, choose whole foods or buy packaged foods more carefully. ”Look at the label—don’t assume it’s a better bet,” Ansel said. 2. Coconut oil. It’s still not clear if coconut oil burns fat or if it has as many health benefits as olive oil does, but either way, it’s loaded with saturated fat. “This is not going to make you lose weight, it’s still a fat,” Ansel said. It’s okay to coo...

Weight Loss Tips: Small Changes, Big Payoffs Think small. For real weight loss, experts agree that tweaking your existing diet is by far the smartest approach around. "Small changes set you up for success," says Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at University of Pittsburgh Medical Center. "And they're easy to fit into your life." Here's the deal: Since 1 pound of body fat equals roughly 3,500 calories, all you need to do is shave a few calories from your diet every day. Then watch the excess weight drop off - no massive diet overhaul, no meals-in-a-drink, and certainly no scrapping your favorite foods in favor of fat-and-sugar-free impostors that taste like sawdust. So where do you start? Jot down what you eat every day (and don't even think about tracking calories or fat grams) in a food diary, then look for spots to make minor adjustments, recommends Nadine Pazder, R.D., spokeswoman for the American Dietetic...

Now that spring is in full gear, match that burst of energy that that causes blossoms to form and flower. Feel ready and raring to tackle outdoor chores, plant gardens, and just be outside feeling invigorated.   1. Spring training Mix up your exercise routine. (Or begin one.) Energy can come simply by breaking routine and doing something different. Get some friends onboard. Studies show that the energizing effect of exercise is boosted when done with others. The same goes for doing it outside. So break up the indoor gym routine! Practice tai chi under the trees. If you’re already fit, try boot camp, go for a hike, or take a brisk walk around the neighborhood. You’ll find exercising outside more enjoyable and possibly more effective. 2. Breathe When you feel your energy level dropping, become aware of how you’re breathing. Pay attention to how the breath enters and leaves your body. By taking time to pause instead of rushing and worrying, you give yourself a chance to rest ...