With any diet and workout regimen comes difficulty. That is simply a fact of life that cannot be altered. If you are trying to lose fat, gain muscle, or both, it can be very difficult at times. The best thing you can do for yourself is to find ways to ease the discomfort or complications of feeling like you are stuck in a rut. Many times, a simple change of what you are eating, when you are eating, or a workout shift is all that you need to feel better about your entire weight-loss plan. For many people, they can feel a plateau period. This means what they have been doing and seeing results from no longer feel as if it is achieving results. When this happens, all one must do is find a way to switch their schedule around a bit. A simple switch can make a person feel better, more confident, and less frustrated about their entire process.
One thing a person can do if they are not feeling they are achieving the results they want is to intake less calories. It is important to remember that a minimum of 1,000-1,200 calories should be considered mandatory for anyone who does not have a particular medical reason for less. However, for most of us, taking a day or three to lower our caloric intake so we can see some immediate results can remind us of what we are fighting for. Remember that lowering your caloric intake is more like taking a glimpse into your future than a real permanent change. You likely will not get to keep the results you see in a one-to-three day calorie drought because your body needs calories to function properly. This is especially true for those with heavy workouts schedules.
One can also try lowering their carbohydrate intake and increasing their protein intake. Carbohydrates help fuel the body, and while some fad diets espouse getting rid of carbs, they are quite useful to many components of the body and so often should be reserved. However, temporarily decreasing carbohydrates and increasing protein intake can have a helpful effect. This is because carbohydrates, when unused, will turn to fat cells quicker and more efficiently than protein.
Choice of Sustenance
Many times individuals can forget to keep a tight enough grip on what they are taking into the body. It can start with some chips here, then a soda there, and sooner or later, you are regularly cheating on your diet. Even if you are keeping to the general diet, you may be taking too many portions, or choosing the worst that it has to offer. Tips like eating more vegetables in lieu of extra rice or breads can help your overall health and performance in workouts.
Timing of Meals
Attempting to change your mealtimes can be an easy and surprisingly effective way to increase your positive results. For instance, shifting your major calorie intake to mornings rather than in the evening can mean you burn off more of your intake more efficiently. This is because if you eat primarily early, all your activities are quickly burning off the calories you have taken in. Conversely, eating later means less activity and thus more calories are supplied into the system. This can mean obtaining more fat cells than muscle cells, or harmlessly used and burnt calories. One should not forgo eating later in the day, however. It is important to keep consistent meals throughout the day, as you do not want your body to enter into a starving cycle. When this occurs, your metabolism will drop and your overall calorie-burning ability diminishes. Instead, simply try focusing on more meals early and less later. That simple shift can add to your success.
Sure, it sounds simple and maybe a tad silly, but often we could work out for a longer duration and we choose not to. This happens for one reason or another. Maybe we feel we have a busy schedule, or we have simply met our quota for the day. No matter what the reason, it is likely we could fit in just a little more workout in some or most situations. Adding more time to your workout means more calories burned. It can be as simple as an extra ten minutes on the treadmill, which could burn up to 100 calories. Imagine what an extra 100 calories per day burned can mean for your weight-control program.
Workout More Often
If you cannot workout longer, then perhaps all you need to do is add in an extra work out here or there. Again, putting in those extra 15-20 minutes can me thousands of extra calories per week or month burned off. These are calories that would have otherwise turned to fat cells.
More Intense Workouts
IF you truly cannot extend more workouts or fit in more frequent workouts, then simply up the pace of your current workout. You can set your treadmill an extra step or two faster. You can try to beat your old time on your morning jog or during your laps in the pool. Just try harder and succeed faster.
The plateau effect is when something you normally see results in no longer works. This happens constantly in workout regimens because the body becomes accustom to the work and stops growing. Try changing up your workout to see results that are more prominent. If you use free weights, switch to bands for a couple of weeks. If you normally bike, try swimming for a week or so. Switching the workout means forcing new muscle groups to work. When we do this, our bodies put more effort into the workout and we often burn more calories. In a way, changing the workout type can often cause us to have a more intense workout as muscles that are not used to be used begin to work. Tone and fat burning is often achieved when this is done properly and with enough frequency.