Losing weight is a struggle, and as with every good fight you do not always win. First you dominated your fitness lifestyle and saw the number on the scales drop every time. But then it went slower, and now your progress is completely stagnated. You have reached a plateau. It is a shame when your fat loss slows down, but a plateau is very normal. "The slimmer you get, the harder it becomes to lose the last few kilos," says gym owner Tony (what's in a name ...). As you continue to lose weight, your metabolism slows down, so you either have to eat less , or burn more calories to keep losing weight. In short: you need a plan to get your progress back on track. Below are the reasons why you are on a plateau, and what you can do to get out of it again.
Your meals do not consist of the right proportions
Many men underestimate the importance of correct portions, says . You may think that it does not matter that you brag 'by feeling', but it can make a big difference to those last pounds. Imagine, you throw a few extra spoons of peanut butter through your daily smoothie, you are soon 200 kcal extra - this is 1400 kcal per week. So pretty much. "When you get closer to your target weight, you have to become more precise," says . If you no longer see results, you should pay attention to the correct portions and, if necessary, weigh them. First of all, you have to determine what to eat. For example: a serving of steak the size of a card deck is quickly 200 grams and a serving of ice cream equals a tennis ball. Then you measure the weight. After you know what a portion looks like,
You treat yourself too often
What makes that one brownie if you have worked hard? Well, exactly this line of thought can be the reason that your weight loss stagnates, says sports researcher John . "You can run up to 5 kilometers extra, but it's very easy to reward yourself with a 500kcal treat," he says. "The reward often contains more calories than you have burned." A rule that you can take into account: only 10 - 20 percent of your daily calories may come from junk food, says Men's Health food adviser Alan Aragon. If you feel that you are not seeing results, stick to that 10% when you get hungry for something tasty - so if you are an active man who eats 2800 kcal per day, your reward may only be 280 kcal.
You think you are doing more work than you actually do
"When you play more sports, you can experience something that is called" compensation behavior, "says Raglin. This means that you may be more active, but less active during the day. Many people expire in this behavior. In the morning you play sports as if your life depends on it, in the afternoon you hang around on the couch, because you think you've done enough. That is a big mistake: if you seriously want to lose weight, this behavior can stop you from reaching your desired goals, says . "Do not ignore every opportunity you get to be active or take the stairs," he says. "It's a small difference, but it keeps your metabolism up to par." It is also good to keep moving more during the day, because this keeps you motivated, says . Take the effort to be active anytime - let the dog out, play a game of football with your kids or give yourself a that motivates you to take 10,000 steps every day. That way you will see that the kilos keep going off, he says.
Your diet is not good enough
If you do HIIT training (high intensity interval training), you have more appetite, says Raglin. After an intense training you feel starved. If this applies to you: take a snack for your workout to keep your hunger in check. You do not want to eat something that falls heavily on the stomach, because that is why your body can stop you. Instead, you eat an apple that is full of simple carbohydrates to give you energy, a handful of almonds contains enough fat to delay your hunger - just like a protein bar.
If you sport before or after work, you must eat afterwards. In that case, make sure you eat correctly. If you still have some time for your normal meal, you can make a protein shake or take a small snack. This means you do not eat too much in the evening, says . If you do your work-out just before eating, ensure a good balance between your macros (carbohydrates, proteins and fats).
You are not consistent in the gym
Consequence is essential for that last bit of fat loss, says . In fact, skipping one work-out can increase the chance of another work-out by 61%, says research from the United Kingdom. And consistency is also important for your own routine. Despite what you can hear here and there, a new sports schedule with different exercises is not necessarily equal to progress, says . If you want a fat loss program to work, you have to stick to a routine long enough to control it to perfection. "The squat, dead lift and bench press are key exercises for a reason," he says. "People do not give themselves enough time to learn and master these exercises." The sooner you control an exercise, the better you become. This also means that you can add extra weights for muscle growth and maintenance - which ultimately makes you burn more calories and fat during the day. But if a boring schedule really bothers you, you can add new exercises to the last 10 minutes of your daily routine, advises . After this, often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press. often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press. often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press.
You do not recover sufficiently
You will not continue to lose weight - or keep your current weight - if you have too much muscle pain to finish your exercise schedule for the rest of the week. Not taking your recovery period seriously can lead to a plateau, says . When you eat iron, you literally destroy your body by causing micro-cracks in your muscle tissue, so you need to give your muscles time to recover before you get back to work. "People do not understand that going home, eating well and sleeping and drinking enough water ensures that your body recovers sufficiently, so that you can go back to the gym the next day," he says.
If you are just starting out, training three times a week can be a good average for most men, says . Or you can do a full-body workout every other day and insert a recovery day in the meantime. But if you really want to see results, says that you can dive into the gym 6 days a week. Make sure you train different muscle groups, he says. So if Monday is a leg-day, it's time to train your chest and have your leg muscles repaired.
No comments:
Post a Comment