5 Ways To Come Out Your Weight-Loss Rut



5 Ways to Come Out of Your Weight-Loss Rut

It seems like you’ve hit your stride. Pounds are dropping, inches shrinking and you have that near perfect outfit for the grand occasion in sight. All of a sudden, it stops! You hit a weight-loss rut. The high of accomplishment and the gratification that comes with the scale numbers falling are getting harder and harder to achieve each week. The weight loss industry calls it “plateau,” because now the body has adjusted to your current weight-loss techniques, but you just call it “motivation killer.”
There is hope. Hitting a weight-loss plateau is common, so you’ll need a few tricks that you can do to jumpstart your progress and overcome those final weight barriers for good.
Don’t worry. We have some for you!
1. Change Your Routine
As I stated before, your body has adjusted to the diet and exercise plan that you’ve been doing and now knows what to expect. You have to develop a new plan and not let your body get used to one routine. Run if you walk; add weights to your cardio. Consistency with variety is key.
2. Eat More Protein
Adding additional protein to your diet is very important, especially if you’ve already cut your carb count. Adding protein will create stronger muscles, help your body burn fat and cut the number of calories your body intakes.
3. Add Weights
Weight lifting is great for burning twice as much fat as well as toning the muscle. Though you might think it will bulk you up. It will take a lot of weight lifting training to get to that point.
4. Take Up a Sport
Sometimes the gym can burn you out mentally and physically. Adding a sport like swimming, basketball, tennis and even golf can help you lose weight faster and stimulate you brain by learning something new.
5. Eat More
I know it took forever to get to eating three meals a day consistently, but you need to take breakfast, lunch and dinner a step higher with six small meals a day. They could be snacks, but it keeps your metabolism moving and will carry your throughout the day and burn more calories.
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Unlocking secret of weight loss - Live in fitness

You don’t understand: you do Crossfit every other day, go to the gym for a few rounds of weight lifting, play a mean badminton over the weekend and hike for hours, but you still aren’t shedding the pounds.

How could that be? Well, you may want to consider these five likely reasons:

Your Weight Fluctuates

Are you sticking to your diet no matter how juicy that crispy, golden French fry looks? Yes. Have you been loyal to fiber and nearly nothing else? Definitely! Then why aren’t you seeing the results of your self-discipline?

The answer may be simple, really. Body weight can vary by up to five pounds at any given time, so the amount you lose may be temporarily masked. Weighing yourself weekly or even monthly will give you a better overall picture of true weight loss.
Your Water Intake isn’t Enough

Personal trainers are quick to mention that when beginning any diet program or exercise routine, there needs to be an increase in your water intake. Water is a handy appetite suppressant. The more of it we take in, the less hungry we get.

But inadequate water intake has a number of ill effects on the body. It can take a toll on the liver. When we’re dehydrated, our kidneys don’t work as well as they should, so the liver tends to take up the slack by working double time. The result is that fat in the body gets stored instead of being burned.
Another ill effect of inadequate hydration is constipation. If constipation becomes an issue while dieting, be sure to keep fiber intake around 25 grams per day and beef up the water intake.

How much water intake is just about right then? The standard guideline is to drink about one-half your body weight in ounces every day, especially if you’re exercising. If you consume more than 25 grams of fiber in any given day, adding another eight to 16 ounces of water a day is necessary. Keep an ongoing tally tacked on your computer screen or refrigerator door as a reminder.
You Say No to Protein

Another way to lose weight effectively is to increase protein intake. The body uses up more energy to metabolize protein than to metabolize carbs or fat, so a high-protein diet helps burn calories more quickly. But if you’re keeping your diet low in protein or protein-free, then your body could be missing out on one of the ways you could burn more calories with less effort.
Depending on your weight, a goal of eating 40 to 80 grams of protein daily is a good ballpark figure.

Your Stress May be Off the Charts

Stress induces the fight or flight response which, unfortunately, is an appetite stimulant – including an increase in desire specifically for carbohydrates.
Fortunately, exercise is a handy stress reliever. That, along with balanced meals, helps kick the stress out of your body.

You’re a Slave to Your Desk

Do you spend a big part of your day sitting down? Research shows that sitting tends to stop the production of the enzyme lipase, which helps the body break down fats.

Simply walking around for at least a few minutes in between tasks, however, helps the body burn 59 calories, so it’s definitely worth taking the time to move about as often as you can get away from your desk.

Try using a timer to remind yourself to get up and walk it out every few hours. Briefly visit with your co-workers or go for a walk around the building. It will not only help keep the calories down, but it’ll keep your stress levels down too: a double win.
These five habits alone can do wonders to boost your diet program. Journaling your water and nutrient intake as well as your activity level will help you become more aware of the way you are progressing. Taking weight off and keeping it off is definitely doable!

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Muscle Soreness – Fitness Retreat

The first time you try anything, doesn’t matter if you run, do Crossfit, bike, or engage in any form of sports or martial arts, do you find yourself waking up the next day, unable to move, every muscle aching and sore? That every time you finish a new routine or sweat through a new set of exercises, you end up getting out of bed the next morning, your normally spry, lively and agile  self out of sight?

Here are 5 top things you need to know about muscle soreness Fitness Retreat help you cope and deal with it better:

It’s gradual and shouldn’t last beyond 3 days.

 DOMS or Delayed Onset Muscle Soreness often appears 6 to 8 hours after the activity and lasts for at least 24 to 72 hours. It doesn’t happen while you’re doing the activity. So your muscle soreness should basically go away after three days. If you get into the same activity and find yourself still unable to do it, it could mean you overdid it. Try taking it easy for the next few days until you get your old nimbleness back.

It’s good.

Say you train your body for long-distance running. The pain and soreness happens as your muscles try to adjust and perform according to the demands of the exercise. In this way, introducing a small dose of muscle trauma often encourages muscle growth. So the next time your muscles feel achy, know that it’s your body’s way of getting stronger. You could also try going for a massage to get your muscles unknotted. It’ll help you feel better in no time. 

It’s not an injury.

When you pull a muscle or fracture a knee, you’ll know it as soon as it happens. There’s no gradual post-exercise time frame for it. Plus, the sort of acute, debilitating pain that usually comes with an injury is far from the achy discomfort associated with muscle soreness. So make sure you don’t confuse one with the other.     

It’ll feel less sore the longer you go.

That’s often true. The longer you train your body, the better your muscle memory gets. And that allows you to endure longer, harder sets of exercises. However, your genes are still a factor in your strength, endurance and fitness. So if your body is genetically highly responsive to pain or soreness, you could experience DOMS worse than those with low sensitivity to pain and soreness, even when you’re both doing the same exercise. Don’t blindly push yourself through the pain, thinking you need to reach the same level of performance others do. That sport or activity could be the wrong fit for your body build or genes. Find out if those play a factor before you end up doing more harm than good with the wrong exercise.

It should be evenly distributed.

If you’re feeling sore all over, that’s actually better than feeling sore in just your knees or elbows. If the soreness is concentrated in one area, it could mean you’re doing the exercise all wrong, putting undue stress on your joins or muscles. One way to fix this is to make sure your form is correct when you do the exercise.

Keep these 5 things in mind whenever you find yourself dealing with muscle soreness. And the minute you feel something’s off, don’t take unnecessary chances with your health. Have yourself immediately checked out by a doctor.

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