Almost everyone gets to a weight-loss level at some point in their fitness lives. The reason is that one's human whole body works hard to keep energy consumption and outcome in balance. In other words, your human body does not like to shed body weight (not a exposure, huh?). After your initial weight-loss, your improvement will slowly down and gradually stop even though your exercise and diet is reliable. The main point here is that the very initiatives you make to use-up more calorie consumption may gradually slowly it down.
Problem 1: Lowering your calories too much
Fact: It takes calories to burn calories. When you decrease your food intake, your body simply lowers its metabolic rate in response. This still allows the body to function properly, but ultimately your body requires fewer calories which creates hunger and prevents you from losing fat.
Fact: It takes calories to burn calories. When you decrease your food intake, your body simply lowers its metabolic rate in response. This still allows the body to function properly, but ultimately your body requires fewer calories which creates hunger and prevents you from losing fat.
Solution:
Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. To determine your approximate daily caloric needs, use this formula (this does not take into account activity levels and body size)
Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. To determine your approximate daily caloric needs, use this formula (this does not take into account activity levels and body size)
Men
kg (body weight) x 24 = kcal/day
kg (body weight) x 24 = kcal/day
Women
kg (body weight) x 23 = kcal/day
kg (body weight) x 23 = kcal/day
note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg )
Problem 2: Loss of lean body mass
Fact: Muscle burns fat and losing muscle means burning fewer calories. Lean body mass uses five times the calories as fat mass so, if you lose it, your metabolism drops and your weight loss stops.
Fact: Muscle burns fat and losing muscle means burning fewer calories. Lean body mass uses five times the calories as fat mass so, if you lose it, your metabolism drops and your weight loss stops.
Solution:
Make sure your exercise program is combined with a fully nourished body. You can accomplish this with a diet that creates a safe calorie deficit along with some type of multivitamin to help with any nutrient deficiencies.
Make sure your exercise program is combined with a fully nourished body. You can accomplish this with a diet that creates a safe calorie deficit along with some type of multivitamin to help with any nutrient deficiencies.
Problem 3: Weight loss
What? But you thought that's what you wanted! However, what you may have forgotten is that when you weigh less, it takes less calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.
What? But you thought that's what you wanted! However, what you may have forgotten is that when you weigh less, it takes less calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.
Solution:
Make sure you start (or continue) a weight training program to help increase lean body mass, which can help compensate for the loss of calories.
Make sure you start (or continue) a weight training program to help increase lean body mass, which can help compensate for the loss of calories.
Problem 4: The 'Adaptation' Phase Ends
When you start a new workout program, your whole body reacts because it is required to make numerous changes to modify to different workloads. So, your muscle tissue are restoring themselves and this takes in all kinds of calorie consumption. But, at some point your whole body will stop changing the new amount of work and, as a result, you get rid of less calorie consumption for the same activities.
When you start a new workout program, your whole body reacts because it is required to make numerous changes to modify to different workloads. So, your muscle tissue are restoring themselves and this takes in all kinds of calorie consumption. But, at some point your whole body will stop changing the new amount of work and, as a result, you get rid of less calorie consumption for the same activities.
Solution:
Don't let your body get used to the exercise. Maintain your body's adaptation period by changing the intensity, duration, frequency and/or the mode of exercise and include interval training if necessary.
Don't let your body get used to the exercise. Maintain your body's adaptation period by changing the intensity, duration, frequency and/or the mode of exercise and include interval training if necessary.
Problem 5: Exercise Efficiency
The more you do something, the better you get at it. As your body becomes better at performing your exercises, it can actually use fewer calories during the exercise. Think of it this way: trained athletes often use fewer calories than untrained athletes with similar body types and workouts. So, if this describes where you are, consider yourself a trained athlete and read on!
The more you do something, the better you get at it. As your body becomes better at performing your exercises, it can actually use fewer calories during the exercise. Think of it this way: trained athletes often use fewer calories than untrained athletes with similar body types and workouts. So, if this describes where you are, consider yourself a trained athlete and read on!
Solution:
The solution to this is the same as for Problem 4; don't get used to the exercise. Concentrate on more dramatic changes such as trying brand new activities. For example, if you use the treadmill for two weeks, switch to something different like the rowing machine or the bike. Don't forget to make changes in your weight training routine as well!
The solution to this is the same as for Problem 4; don't get used to the exercise. Concentrate on more dramatic changes such as trying brand new activities. For example, if you use the treadmill for two weeks, switch to something different like the rowing machine or the bike. Don't forget to make changes in your weight training routine as well!
Problem 6: Over-training
Just like not eating enough can lower the quantity of calorie consumption you get rid of, so can over-training. When you work out too much, there is a point of reducing profits when a rise in work out power expenses is disregarded by an equal loss of non-exercise power expenses. In other words, when you improve your work out strength, your body reacts by reducing the quantity of calorie consumption you get rid of during the rest of your day.
Just like not eating enough can lower the quantity of calorie consumption you get rid of, so can over-training. When you work out too much, there is a point of reducing profits when a rise in work out power expenses is disregarded by an equal loss of non-exercise power expenses. In other words, when you improve your work out strength, your body reacts by reducing the quantity of calorie consumption you get rid of during the rest of your day.
Solution:
Take time to recover. If you reach exercise burnout, this is a great time to take a break for a few days, or try something gentle like yoga or a stretching routine. After you've rested, get back to exercise but lighten up your original routine and increase your intensity only as necessary.
Take time to recover. If you reach exercise burnout, this is a great time to take a break for a few days, or try something gentle like yoga or a stretching routine. After you've rested, get back to exercise but lighten up your original routine and increase your intensity only as necessary.
Problem 7: Enhanced Physical Condition
As you get into better shape, your body is more efficient and it costs fewer calories to operate. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate.
As you get into better shape, your body is more efficient and it costs fewer calories to operate. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate.
Solution:
Congratulations! You're officially in shape and healthy. Focus on that and feel good about yourself. Concentrate on changing your routine as described in Solution 5.
Congratulations! You're officially in shape and healthy. Focus on that and feel good about yourself. Concentrate on changing your routine as described in Solution 5.
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