Change Your Workout Routine… from Tips for Losing the Last 10 Pounds
Tips for Losing the Last 10 Pounds
Change Your Workout Routine…
If you're following the same workout routine you’ve been using for the past few weeks or months, it could be one of the reasons you’re not seeing more results. “While the workouts you were doing helped you get to where you are now, your body has become used to them and therefore that same 45-minute cycling class you do three times a week is no longer having the same impact on your body,” says Russell. Reevaluate your plan and add more intensity to your workouts so that they are more challenging.
… And Change it Frequently
“Along the lines of the previous point, just like the mind gets bored, so does your body, especially with exercise, and that's when you hit that weight plateau,” says Russell. “You need to increase intensity, change workouts daily and totally revamp every 4 to 6 weeks.”
You Need a Plan
“It's less about simply 'getting in exercise’,” says Russell. “The term 'exercise' ranges from extremely minimal, like a slow yoga class, to heart-pounding, high intensity, like racing. You need to get the right type of exercise and in the right formula.” Russell says this is exactly why she founded her Fit Strong and Sexy training program; not only to help people learn how to do the right workouts, but when to do them so that they fit into an overall plan that’s effective and fun.
It’s Only Aesthetic
Russell comments on a point we mentioned earlier, “The 'last 10 pounds' are often aesthetic pounds, meaning you are already in a 'healthy zone' but want to fine tune,” she said. “If you've done everything from changing up your routine to intensifying your workouts and cutting calories, you also need to be realistic about your goal weight. If you feel good and are doing everything you can, and the scale isn't budging it is possible that you have actually chosen an unhealthy weight for your shape and size. Rather than getting obsessed with the number, listen to your body. Why not stop where you are and continue your healthy lifestyle?”
Watch Out For Water Weight
Don’t focus too much on the scale. Better ways to measure your progress include keeping track of your measurements (waist, hips, thighs, etc.) or paying closer attention to how you feel and how your clothes fit. “You can look and feel amazing and the scale could change your mind instantly,” says Britney Anderer, a personal trainer and award-winning fitness competitor. “The amount of water your body holds on to is actually hard to believe. Your body is about 70 percent water as it is, and things like water and sodium will make the scale show different numbers. Trust what you see in the mirror, not the number.”
Count Calories Closely
Be really honest about what you’re eating. If you aren’t already tracking your diet with a calorie counter, it might be worthwhile for you to calculate an estimate of how many calories you can consume each day in order to continue losing weight and then use a food diary app like MyFitnessPal to make sure you aren’t going over. See How Many Calories Should You Eat to Lose Weight? to learn how to calculate your daily caloric needs.
Mind Your Macros
Marc Perry, a personal trainer and the creator of Built Lean notes that some people can be sensitive to carbs and fat, and that you might find more success if you experiment with following a plan that takes such needs into account. A good example of this is the If It Fits Your Macros plan, which requires you to eat according to your body’s daily macronutrient needs based on your goals. You choose what percentage of your daily caloric intake will come from carbs, fat and protein (adjusting each for your own personal needs) and then eat according to those ratios.
Lack of sleep can take a detrimental toll on your weight loss goals. Not only will you have less energy for working out, but the hormones that help regulate your hunger will be thrown out of whack, causing your stomach to send “feed me” signals to your brain when you’re not actually hungry.
Double Check Your Medications
Perry also notes that there are some common medications that have the potential to cause weight gain and possibly hinder your goals. Take a look at his list of the six most common drugs that cause weight gain to find out if a medication you take regularly could be interfering with your weight loss.
Move More All Day
You’re exercising and you’re eating well, which are both things that will help you reach your goal, but if the only time you spend engaging in activity is at the gym (or wherever you work out) you’re missing out on easy opportunities to burn more calories throughout your day. Plus, not only is staying active all day a great way to increase your calorie burn, but it’s also important for your overall health.