I lost weigt but now I'm on a plateau. How do I continue to lose weight and get in shape?

Question

I recently started working out and lost about 8 pounds from March to April. I do about 10 minutes of lunges, crunches, jumping jacks, and arm work with 5 pound weights. Then I jog on the treadmill for 20-30 minutes, or 1-2 miles. The weight isn't coming off as easily as before. I went from about 145lbs to 137. I'm 5'4, and I really want to lose about 10-15 more pounds and get my abs in shape. I have a gym membership, but its a lot easier for my to jump on the treadmill or bike at my house. What can I do to jump start my workout again?

Answer 1

Hello! When you say you do ten minutes of lunges, crunches, and so forth, do you mean this is the amount of time it takes to complete it all? Do you just pick an amount to do for each exercise? Are you using external weight, or body weight? Based on what you've provided, it sounds like you 1) may need to increase your cardio time to 30-45 minutes. One great way to challenge BOTH energy pathways is to do an interval training program. I have seen great results with this; 2) may need to increase your weights for upper body. There are a variety of exercises you can do, but some muscles may need more or less weight, and I'm sure that 5 pounds can't be challenging every single area. This, of course, depends on what your overall goals are.

You've done well; you are losing about 2 lbs. per week! Also, make sure you are eating clean: lean meats, veggies, fruits, carbs and very little fat and sugar. You must create a deficit of calories in vs. calories out. Continue changing your exercise program every 4 to 8 weeks to keep from plateauing again. I hope this helps you! Feel free to email me.

Answer 2

This plateau that you've got entered is regularly miserable however the only factor that you'll do is to retain and now not lose wish of achieving your target. Keep workout and healthy eating plan on the equal price considering this plateau will pass quickly sufficient. Don't quit considering it's greater to be on the weight you're at now then on the weight you had been earlier than.

Answer 3

You need to shake up your workout routine and your diet. our bodies remember repetitive movements. The trainers at my gym always stress changing your workout every month. Add something new, like weights, or a new cardio routine. It'll take your body about 2 weeks to adjust, then another 2 weeks until it is "bored" with the routine. Then it's time to change it again. Same goes with weights. If you keep doing the same weights, in the same order, all the time, your body will get used to them, then you'll be wasting your time. You need to add a new set, new weight, stop using something, change the routine a bit. The whole idea is to keep your body constantly changing.
As for your diet, you should talk to a nutritionist at your gym and have them assess your diet, then help you out. That will help kick start your losing again. Good luck!!

Answer 4

first of all target you need to give more resistance to your abs do crunches with your legs raised on a board or something to create a harder to do crunch and add a twist to it for love handles or add weights to your hands holding them above your head but following your heads movements. next remember weight isn't everything what you look like is more you could be in terrific shape with your weight but all you see is the number on the scale not the shape of your body and remember muscle weighs more than fat as well.

when you do your run make it an incline or a faster pace if you can that adds resistance.

biking is same add resistance or drag to the wheel make your legs work harder.

you will naturally lose weight slower as you get close to your goals it is a matter of shifting more than losing at that point you are turning fat to muscle in the same area.

Answer 5

find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.
eat 5-6 small meals a day instead of 3 big ones.
5-8 servings of fruit and vegetables a day.
8 glasses of water a day.
4-6 times a week cardio work out for 30-50min plus light weight training.
no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

Answer 6

Mussels weighs more than fat. I actually gain weight when I ride my bike. You know what to do to jump start you workout.

Answer 7

Eat snacks at your home bofore going to party

Answer 8

stick to low gi foods