Overcoming Weight Loss Plateaus

Focus T25 On DVD

Focus T25 On DVD

Weight loss plateaus can be the hardest to break through. You’ve already shed good weight, but now you’re trying to get rid of those last few–to no avail.

So how can you get over those plateaus in your weight loss? Here are a couple of tips specific to fat burning/weight loss:

Switch it Up

Not seeing good muscle mass gains? Do a few weeks of endurance training. When you get back to heavy lifting, you’ll make progress more quickly.

Eat More

This may sound silly, but your body will treat a lack of calories as a starvation period, and will slow down the metabolism. If you want to speed things up, make sure your caloric intake isn’t too low.

Remember that Real Fat Takes Time

If you lost 10 to 20 pounds already, you’ve eliminated the easy stuff. Now you’re going to burn the real fat, the stuff deep inside your cells. That’s going to take more time and will go much more slowly.

Kick-start fat loss with density training

Any type of giant set or density routine works like a charm for losing fat and will enable you to maintain strength and size while getting lean. But sometimes you just need that little extra to shift your last bit of blubber. This is where density circuits for fat loss come in. These are based more around conditioning and cardio type drills, but still with a focus on increasing your volume and workload within a given time.

Try this one on for size

Kettlebell Swings – 15 reps
Mountain Climbers – 30 reps
Medicine Ball Slams – 15 reps
Prowler Pushes (Substitute plate pushes on a towel if you don’t have a prowler) – 20-40 yards

Repeat as many times as possible in 15 minutes.

There are several ways you can progress the above workout to lead to gains in size, strength and performance.Progressive overload typically relies on increasing weight or reps. You could do that here, either by adding 5 to 10 pounds to all the exercises, depending on how they felt in week one, or by increasing your reps to 9 or 10 each round.

Unlike traditional routines though, the goal of density training is not necessarily to lift heavier or add reps per set, but simply to perform more work in the given time. That means in week two, you could aim to get five rounds completed in the time, or even aim to get the ame four rounds done, but slightly quicker than 15 minutes.

How to Warm Up Tight Hips Before a Run

Focus T25 On DVD

Focus T25 On DVD

Getting the blood flowing is one reason to warm up before a run, but you also want to slowly open up tight areas to avoid injury and to Focus T25 On DVD make running feel easier and more comfortable. Since tight hips and quads are a common complaint, give this yogic warmup a try before your next run. Aside from opening up the hips, it’ll also target the shoulders and get the core fired up.

Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you. Work on lowering the heels to the floor without rounding the spine. Relax the shoulders and head, and gaze at your navel as you breathe for five breaths.
Inhale to step both feet together and raise the right leg into the air, coming into Three-Legged Dog. Bend the knee, and hold Arching Three-Legged Dog for five breaths.
On your next inhale, draw the knee Focus T25 On DVD forward into the chest, keeping the abs engaged and the shoulders directly over the wrists.
Exhale to lift the knee back into Arching Three-Legged Dog.
Continue flowing between these two poses eight or more times.
Lower the right leg to the floor, coming back to Down Dog. Hold here for one complete breath, and then raise the left leg into the air, repeating on this side.

More from POPSUGAR Fitness:

A 5-Minute Workout For Slimmer Inner Thighs
Burn Over 600 Calories on the T25 Treadmill With This Workout
Cool Down, Stretch Out: The Post-Run Yoga Sequence You Need