Wondering why you can not drop the last ten pounds?

My Client Leah Lost 104 lbs. in 1 Year!

     Have you been working out hard and now you are finding out it impossible to lose the last 10 lbs. to reach your fitness goal? There can be a number of different things that could be hindering your success. The main thing you have to remember is that the body does not like to be at a low fat percentage. It rather have tons of fat and will do anything to keep it like that. If you are doing the same diet, workout, and cardio longer than 4 weeks you will more than likely plateau. Here are some tips to fire up your fat burning properties to lose that last 10 lbs.

1. Diet
• You have to eat all your 5 - 6 meals throughout the day. Missing any of your meals can put you in starvation mode and your body will store fat and eat up your muscle. Your muscle is the most nutritious part of your body and if it feels it is not getting the adequate nutrition from you diet it will get it from the muscle. The more muscle you have the more calories you will burn. 
• Certain foods might not work for you like others. They can cause uncomfortable bloating and gas. 
• Broccoli
• Cauliflower
• Green Beans
• Green Peas
• Beans
• Try using foods and drinks that are natural diuretics.
• Asparagus
• Cucumbers
• Tomatoes
• Coffee (Black)
• Red wine (only 2 four oz. glasses)
• Citrus Fruit
• If you are not already counting your calories then you need to do so! Eating mindlessly will not help you reach your goals. It takes 3500 calories burned to lose a pound of fat and not knowing how much you eat will just work against you. If you are counting your calories then lower them by 100. Do not go below 1,000 calories per day without medical supervision by a medical professional. 
2. Weight training
• What type of resistance training styles are you incorporating in your workout?
• Supersets ( 2 exercises back to back)
• Combos ( 3 to 4 exercises completed with minimal or no rest)
• Circuits ( 5 - 12 exercises completed with minimal or no rest
• The more exercises you do with minimal or no rest equals more calories burned!
• Are you still doing the same workout for the past 4 weeks?
• Just like with the diet your body will get used to your resistance training workout.
• Change it up at least every 4 weeks. There are plenty of exercises on the internet or my online program can help you with your workouts: fitsciencellc.fcsbiz.com
• Are you lifting enough weight?
• Many women are scared that if they lift heavy they will get gargantous. This is not true at all. The more you lift the more changes you will see. We are women and are not designed to get a big as males. That will only happen if you are playing with steroids and human growth hormone.
• If you are using the same weight for more than 4 weeks your body will get used to it and you will plateau. 
3. Cardiovascular Training
• This is one of the main discrepancies I run into as a trainer between cardio and weight training.  Every since Crossfit has become famous in my area, Rio Grande Valley, people have this misconception that working out with weights burns as much calories as cardio. THIS IS NOT TRUE EITHER. You will burn less calories during weight training than cardiovascular training. Yes, you can train your cardiovascular system with weights, but it will not burn as much as running for an hour. 
• Are you doing only the cardio you like?
• Same as diet and weights if you are doing the same type of cardio every time you are working out your body will not see anymore changes. Your body has gotten used to it and you will plateau. 
• Change up your cardio. Try things you have never tried before. You never know you might like it. I used to hate running. I had pains underneath my ribs and sinus problems as a kid and adult. Now, I can easily run 8 - 10 miles in an hour. Running for an hour can burn up to 400 - 700 calories depending on how fast you can go. 
• You have to pick at least 3 types of different cardiovascular training. For example, I do Zumba, run, and use my mountain bike. When I can't get outside I use the cardiovascular machines: stepper, stairmaster, spinning bike, or cybex elliptical. Keeping it fresh will get you great results and keep you from getting bored. 

     In conclusion, the more you put into it the more results you will see. This does not mean to kill yourself either! Workout in a smart way were you don't get injured because then you won't be able to workout and you will gain weight. If you have any questions feel free to contact me!

Candace