Hit a Fat Loss Plateau?

Fat Loss Plateau

If you’ve been putting the time AND the effort into your workouts but seem to have hit a plateau in your results, it’s time to take a good look at your diet plan.

Here are a couple of ideas to get you BACK on track 🙂

While having your workout in order is essential for success, some people assume that if they aren’t seeing results their workout program is to blame.

Often their workout is not to blame at all, but rather, the fact that their diet plan needs some modifications for further changes to happen.

You can break through this plateau by turning to good nutrition instead of changing your workout around yet again. I believe your kitchen is the first step.

Why Do You Reach A Plateau?

Let’s begin by understanding why you reach a plateau in the first place, often its because your body has simply adapted to what you’ve been giving it. Your energy balance has levelled off.

Just when it finally started to work… Your results stall.

This can mean that you need to put more effort into your workouts to challenge your body, or more likely, the foods you’re eating don’t have you burning up body fat or building lean muscle tissue.

So a simple change to either of these factors will get you back on track to success.

How To Bust Through A Plateau By Changing Your Workout

If you haven’t changed your workout in quite some time, this is the route to go.

You can do this by increasing your workout intensity
– lifting more weight
– increasing the speed you work
– reducing your rest between exercises
– changing the exercises you’re doing altogether.

All of these will stimulate your body and your plateau will be a thing of the past.

Top Strategies Improve Your Diet Plan

If you don’t feel it’s a workout problem that’s causing the plateau, then it’s time to look at your nutrition plan.

If you’re struggling to build lean muscle mass
– add more healthy, nutrient dense calories to your meal plans.

If you’re finding it difficult to reduce bodyfat
– eat a bit more protein and a few less carbs and dietary fats.
– make sure that your food choices are as unprocessed as possible for optimal results.

Whenever you make significant change to your eating plan allow 2 weeks as a ‘test’ then measure your results and then make further changes if you need to.

So there you have some quick and simple tips to get your healthy meal plans on track and help you bust through frustrating plateaux.

Make a few simple and considered changes and you’ll be right back on track to seeing the results you’re after.

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6 Simple Rules For Cheat Meals

this might be more than ONE portion?

6 Rules For Cheat Meals

1. NEVER ever, ever eat a cheat meal on your own

2. You’re allowed to cheat on 10% of your meals at MOST

3. Your cheat meal window is exactly 1 hour

4. Eat until full, but never more

5. Put your knife & fork down and chew your food

6. Avoid foods that “give you trouble”

After struggling to plan and control cheat meals, I’ve discovered these 6 simple guidelines will allow you to get the maximum benefit from your cheat meal without slowing your progress or putting your long term nutrition strategy at risk.

Mmmm, think I might pass on the personal 9" cake, thanks

Mmmm, think I might pass on the personal 9″ cake, thanks
Let’s run through them quickly…

1. NEVER ever, ever eat a cheat meal on your own: The joy of food is tied very strongly to socialization. Don’t waste a cheat meal by eating it on your own. Also, eating with others provides a bit of natural constraint. You’re less likely to make a total pig of yourself if you’re in polite company. But when you’re on your own you’re more likely to turn into a bottomless pit.

2. You’re allowed to cheat with 10% of your meals at MOST: Out of every 10 meals you eat, only ONE can be a cheat meal. Ideally it’ll be even less, but that’s your max. At first, you should make a tally in your journal just to make sure you don’t go over your limit. But eventually you’ll just get a feel for the natural rhythm of your cheats.

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3, Your cheat meal window is exactly 1 hour:

Just like the 10% rule, this rule quantifies your cheat meals for you. Look at your watch when you sit down and start your meal. When 60 minutes are up- they’re up. You won’t do too much damage in an hour. But it’s so easy to let one cheat meal turn into a day with 5-6 hours of grazing on empty calories. And that can definitely dig into your progress and even set off days worth of cravings.

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4. Eat until full, but never more: This one is tough for a lot of people—especially at first. You go into your cheat meal thinking you have to make the most of it, because you’ll be going back on your “diet” afterward. But that’s not what a cheat meal is about. It’s about variety and letting loose a bit, not about pigging out. At worst, only 9 meals will go by before you get to do it again! But more importantly, you’ll learn to enjoy the process of eating healthy whole foods 90% of the time. Remember, we’re building a new lifestyle, not going on a “diet.”

5, Put your fork down and chew your food: I don’t know about you, but I get downright excited over a cheat meal. So it’s easy to get carried away and scoff your food down like you won’t see food ever again. But that’s daft? Your delicious dining experience is done in 5 minutes flat! Drag it out a bit. Put your fork down between each bite. Savour each mouthful as you chew it rather than swallowing it whole. Take the time to consciously “taste” every bite.

6, Avoid foods that “give you trouble”: If you stop and think about it, you’ll come to realize that certain foods are problematic for you. Maybe you feel sluggish after you eat them. Or perhaps you get bloating or gas. It might be you’ve got some sort of food intolerance or even allergy related to that food. Eating it will cause irritation and lead to both an immune reaction and inflammation in your body. That signals your body to store fat, especially around the belly.

There you have it, 6 rules to live by if you want to cheat—guilt free.

What about you? Share your stories—the good, the bad and the ugly—about your personal relationship with cheat meals. Any tips? Cautionary advice? Let me know…

Jax x

Lose Fat NOT Just Weight

Think Fat Loss, Not Weight Loss

 

After class last night I was lucky enough to spend time with clients that have acheived great results – they have seen body fat drop and muscle increase. One in particular works hard on her diet, she pays attention to her training program. They both train VERY hard, vary their sessons, change what they eat, sleep well, soak in Magnesium salts and always ask questions.  Fabulous, Well Done

I’ve just emailed their results to them and toght this article might help you acheive the same transformation!!  Go For It…

As you go about your fat burning program plan, one thing that you must make sure you’re doing is thinking about fat loss, not necessarily weight loss.

This is where so many women go entirely wrong. They get all caught up in what the number on the scale is telling them that they forget to even consider what type of body tissue they’re actually losing.

There’s a big difference between losing body fat and losing body weight, so it’s a must that you understand this difference. If you don’t, you may resort to extreme measures just to see that number on the scale going down.

Let’s go over some of the key points that you need to keep in mind as you move through your fat burning workout.

The Difference Between Weight Loss And Fat Loss

The very first thing that you need to understand is what this difference is. Weight loss refers to total body mass loss. This could be lean muscle mass loss or it could be body fat loss.

But, when you’re on a fat burning program, you aren’t going for muscle mass loss – it’s that nasty fat that you want out of the picture.

As such, it’s fat loss that you’re after. Lose weight and you may just look like a fatter version of your current self because your total body fat percentage will have gone up.

Stop obsessing over the scale!

The Devastating Techniques Women ( & men) Use To Lose Weight

In the quest for weight loss, many women resort to incredibly devastating techniques such as crash diets, ultra low carb diets, extreme workout programs, or even full out fasts.

This is not the best way to produce the most optimal results. Often they’ll be spending hours per day on the treadmill while eating hardly enough food to feed a five year old.

This is NOT how you go about losing fat!

The Consequences Of These Techniques

What’s really bad is what these techniques are doing on their ability to see optimal fat burning. As they use them, they’re burning up precious lean muscle mass, which is the tissue that keeps your metabolism humming along properly.

As this occurs, they burn fewer and fewer calories each day, making further weight loss that much more difficult. And if they ever do come off the crazy diet they’re using, they’ll not only gain all the weight they lost right back (as body fat), but often gain even more because of their super sluggish metabolism.

So now they’ve lost their lean muscle mass and gained fat mass – this is not a recipe for an attractive body.

The Smarter Approach

Lift those weights girl! ( & boys)

So what’s the smarter approach? A much better way to see optimal fat loss is to combine a proper resistance training program with the right diet. This is what will kick fat burning into high gear. Your metabolism will increase and you’ll burn body fat 24/7.

That means eating 5-6 meals/snacks throughout the day.

Yes, you should be eating that much – come for your assessment with us and learn how many calories you should be eating everyday.

Be consistent with your training approximately 3-6 times per week for no more than 45/60 minutes each session.

Always look at it as ‘burning’ the fat instead of ‘starving’ the fat. You’ll also get much better results by burning it off than starving it off.

So remember, lose body fat NOT body weight.

Muscle mass is far more dense tissue compared to body fat as well, so even if you are slightly heavier because you have more muscle, you’ll look smaller than someone who has more fat mass and less muscle.

Avoid the scales. Use the mirror and tape measure as an indication of how you’re progressing along with your fat burning program and you’ll be much better off.  We will assess your body fat%, lean muscle mass – for each limb and your torso. We can then suggest a daily protein, carb and water intake.

What do you gauge your progress on? Weight loss or Fat loss?

Lose Fat NOT Just Weight

Think Fat Loss, Not Weight Loss

 

After class last night I was lucky enough to spend time with clients that have acheived great results – they have seen body fat drop and muscle increase. One in particular works hard on her diet, she pays attention to her training program. They both train VERY hard, vary their sessons, change what they eat, sleep well, soak in Magnesium salts and always ask questions.  Fabulous, Well Done

I’ve just emailed their results to them and toght this article might help you acheive the same transformation!!  Go For It…

As you go about your fat burning program plan, one thing that you must make sure you’re doing is thinking about fat loss, not necessarily weight loss.

This is where so many women go entirely wrong. They get all caught up in what the number on the scale is telling them that they forget to even consider what type of body tissue they’re actually losing.

There’s a big difference between losing body fat and losing body weight, so it’s a must that you understand this difference. If you don’t, you may resort to extreme measures just to see that number on the scale going down.

Let’s go over some of the key points that you need to keep in mind as you move through your fat burning workout.

The Difference Between Weight Loss And Fat Loss

The very first thing that you need to understand is what this difference is. Weight loss refers to total body mass loss. This could be lean muscle mass loss or it could be body fat loss.

But, when you’re on a fat burning program, you aren’t going for muscle mass loss – it’s that nasty fat that you want out of the picture.

As such, it’s fat loss that you’re after. Lose weight and you may just look like a fatter version of your current self because your total body fat percentage will have gone up.

Stop obsessing over the scale!

The Devastating Techniques Women ( & men) Use To Lose Weight

In the quest for weight loss, many women resort to incredibly devastating techniques such as crash diets, ultra low carb diets, extreme workout programs, or even full out fasts.

This is not the best way to produce the most optimal results. Often they’ll be spending hours per day on the treadmill while eating hardly enough food to feed a five year old.

This is NOT how you go about losing fat!

The Consequences Of These Techniques

What’s really bad is what these techniques are doing on their ability to see optimal fat burning. As they use them, they’re burning up precious lean muscle mass, which is the tissue that keeps your metabolism humming along properly.

As this occurs, they burn fewer and fewer calories each day, making further weight loss that much more difficult. And if they ever do come off the crazy diet they’re using, they’ll not only gain all the weight they lost right back (as body fat), but often gain even more because of their super sluggish metabolism.

So now they’ve lost their lean muscle mass and gained fat mass – this is not a recipe for an attractive body.

The Smarter Approach

Lift those weights girl! ( & boys)

So what’s the smarter approach? A much better way to see optimal fat loss is to combine a proper resistance training program with the right diet. This is what will kick fat burning into high gear. Your metabolism will increase and you’ll burn body fat 24/7.

That means eating 5-6 meals/snacks throughout the day.

Yes, you should be eating that much – come for your assessment with us and learn how many calories you should be eating everyday.

Be consistent with your training approximately 3-6 times per week for no more than 45/60 minutes each session.

Always look at it as ‘burning’ the fat instead of ‘starving’ the fat. You’ll also get much better results by burning it off than starving it off.

So remember, lose body fat NOT body weight.

Muscle mass is far more dense tissue compared to body fat as well, so even if you are slightly heavier because you have more muscle, you’ll look smaller than someone who has more fat mass and less muscle.

Avoid the scales. Use the mirror and tape measure as an indication of how you’re progressing along with your fat burning program and you’ll be much better off.  We will assess your body fat%, lean muscle mass – for each limb and your torso. We can then suggest a daily protein, carb and water intake.

What do you gauge your progress on? Weight loss or Fat loss?

FAT Loss Shopping List

Are you ready to take charge of your weight and your health once and for all?

 

Are you ready to feel the best you have ever felt?

 

Don’t let one more day go by without living the incredible life you’ve dreamed about.

 

Shopping List

Bread

Choose gluten free or organic sprouted whole grain products, spelt flour and breads.

Sources include main supermarkets and health food stores ( look for frozen options in smaller stores)

 

Dairy

Choose organic dairy products, especially milk.  Beware always choosing fat free dairy – you need the fat soluble nutrients from this food group.

 

Meats and Poultry

All of the animal protein you choose should be hormone- and antibiotic-free,

Free range, grass-fed, and if possible organic. Sources include local farm markets, your local Butcher or supermarket meat depts. Try to buy local if you can..

 

Nut Butter

Choose nut butters (e.g., almond, walnut, cashew, or macadamia nut) made from raw (not roasted) organic nuts. (avoid peanut products)

 

Oil

For high-heat cooking, coconut oil is your best choice.

It should be certified organic, unrefined, no chemicals (including hexane), unbleached, not deodorised, not hydrogenated, made from traditional coconut palms only (no GMO varieties), and cold-pressed (no heat used in the extraction process).

Sources include local health food and Asian and Eastern Supermarkets.

 

For no-heat cooking (sautéing) and use straight from the bottle (on

salads and cooked foods), choose organic extra-virgin olive oil.

It should be cold-pressed, cloudy (unrefined), and sold in a dark bottle. Sources include local health food stores.

NOTE: some of my recipes state EVOO – Extra Virgin Olive Oil.

 

Omega-3 Supplements

 

Krill Oil is the Gold Standard  as it is high in Omega 3 and low in Omega 6 – (6’s are linked to increased inflammatory diseases.)

Cod liver oil should be taken in the winter because of its higher vitamin D

content. (Although our bodies synthesize vitamin D from the sun’s ultraviolet

rays, sun exposure typically is insufficient during the winter.) Softgels are more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle.

 

Fish oil should be taken in the summer because of its lower vitamin D

content. The softgel form is more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle, or 1millilitre per 10 pounds of body weight (1teaspoon=5 mls).

 

NOTE – Vit D Debate – do you really get 10-20 mins of daylight EVERYDAY?

I know I don’t so supplement. Most moisturizers have sun filters in them… I make a concerted effort to sit outside everyday ( I love watching my chickens)

 

Salt

Choose Iodised salt unless you have a diagnosed heart problem (you should discuss this
with your health care professional)

I don’t believe there’s any point spending extra money on Sea Salt.

NOTE – if you eat fresh or fresh frozen veg or grow your own you probably won’t need to add salt at all.

 

Aqave Nectar

This is available (as a liquid, like honey). The liquid extract is ideal for all beverages.  Sources include Tesco, Sainsbury’s etc.

 

Stevia

A natural, calorie free sugar –from a plant source –  Truvia etc…good for cooking and sweetening drinks. DON’T use aspartame or other chemical artificial sugar substitutes.  Fructose is no better for you and is often manufactured from Corn Starch – and not in good way – don’t touch it.

 

Water Filtration Systems

Our bodies absorb water not only from drinks but from food too.

You can buy water filters quite cheaply now… under £5 – they will give you lovely drinking water for months at a time.  Add a lemon or lime – luuvlee..

Search Amazon for bargains.

 

Remember…

Do the very best you can with whichever foods are available to you. You may

not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural”.

 

I know from experience with many clients that following the plan 90% of the time gives amazing results.  You will have more energy, concentrate better, your hormones will settle and weight loss – especially fat loss will be easier than ever.

 

You need calories to train hard – so don’t avoid meals – if you run out of time, supplies or imagination have a protein shake/smoothie….

 

Train Hard  *   Eat Clean  *   Get Results