Motivationoxy

By Sue Heintze - Female Figure tranSFormation SpecialiSt

www.idealbodiesonline.com

www.idealbodyblueprint.com

Motivation

FAT-LOSS PLATEAU-BUSTING STRATEGIES

With this comes a high degree of frustration and for some, a complete loss in motivation

moving forward. This often triggers a food binge, making progress stall even further.

If you’re having a hard time with the final few kilos or have been stuck on a plateau for some time, you’re going to need to implement a few advanced strategies to get things moving again.

If you’re willing to put in a bit of effort, you can definitely get past this hump and get rid of that fat for good.

Let’s go over a few key, plateau-busting strategies. But don’t try all these at once – try one diet-related strategy and one training-related strategy at a time.

CYCLE YOUR CARBS

Notice I didn’t say remove your carbs. That tends to be the first thing most people do. As soon as they hit a plateau, they cut all carbs from their diet plan, thinking this will get things moving along again.

And it might – for a day or two. But on a very low-carb diet your body will be quick to defend itself and will instantly start slowing down your metabolic rate. This will make fat loss next to impossible, not to mention the difficulty of following a boring, carb-free diet.

A better strategy is to cycle your carbs. As a simple example you could have one day with a very low carb intake and the next with a much higher intake. This will keep the metabolism guessing as to what’s coming next and help keep it revved up higher than it ever was. The translation is you lose fat faster – and get to enjoy more carbs as well.

As a general rule, have the higher carb intake on days you weight train, and a lower intake on cardio days or rest days. You should increase your fat intake when you reduce your carbs – your body still requires energy.Often cycling your carbs is all that’s needed to reignite your metabolism and get your fat loss moving again.

RE-EVALUATE YOUR CALORIE INTAKE

In some cases, now that you’ve lost weight, your previous intake (think of this as ‘fat loss calories’) may now have become your ‘maintenance calorie’ intake.

So to continue to lose fat, you may need to slightly reduce your calories to create the deficit needed. Don’t go overboard and reduce them drastically, though. Start with 50-100 calories a day.

ADD HIGH-INTENSITY INTERVAL TRAINING (HIIT)

If you aren’t currently doing interval training, now is the time to start. Interval training is the most effective form of cardio to boost your metabolism, to see increased rates of fat loss. Plus, you’ll see accelerated fitness gains as well.

Sprinting or stair running is my personal favourite way to perform high-intensity cardio. Just make sure you are still allowing time for sufficient recovery between workouts so you don’t overtrain. There is such a thing as too much intense exercise and that will depend on your individual recovery ability.

Struggling to shed those last few stubborn kilos? If so, you’re definitely not alone. Often weight comes off easily at the start, but as you move closer and closer to your ideal weight and body composition, results slow - and in some cases may even come to a screeching halt.

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INCLUDE METABOLIC RESISTANCE TRAINING

Instead of your usual weight training routine, try MRT (Metabolic Resistance Training).This form of training has you moving quickly from strength movement to strength movement with very little rest in between.

In some cases you may insert a cardio-focused activity (such as star jumps or sprints) to break things up a bit, but the primary goal must be to stay moving as often as possible throughout the entire session.

You still need to be challenging yourself with a weight that works the muscles and brings them to a point of fatigue at around the 8-12 rep mark, so don’t use light weights. This sort of intense training will spike your metabolic rate for hours after the workout is finished and ensure you are burning fat as fast as you possibly can.

TAKE TIME OFF

Finally, if you haven’t had a break for a while, your body may be too stressed to continue with the fat loss process. It may be time for a training break.

A few days to a week off training will give your body a well-deserved rest and allow you to see increased results when you return from the short break. If you’ve tried everything else to no success, this may just be your ticket to move forward. I can personally attest to this tip – it’s worked many times for me during competition preparation.

FAT-LOSS PLATEAU-BUSTING STRATEGIES5

80 | Jul/Aug 2013 | oxygenmag.com.au

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FAT-LOSS PLATEAU-BUSTING STRATEGIES

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