Category Archives: Workout Tips

Find the right tennis shoe for you.

Tennis Shoe Breakdown: The Right Shoes For Your Work Out

Everyone knows how important it is to have the right pair of shoes. For ladies, it’s often finding a comfortable pair that can be worn all night and will go with multiple outfits. For men, it’s about finding shoes that they can wear from casual situations to dressy events without getting a judgmental stare down. Fitness is no exception. The shoes you choose are imperative to your work out. Let’s break down the essence of each tennis shoe…

RUNNING

Running is most often moving forward in one direction, so running shoes are designed to do just that. These are not the shoes you want to wear in a pick-up basketball game or another work out that could require more support.

TRAIL

These shoes are purchased by those who typically enjoy outdoor work outs; hiking, walking or running on trails that require a shoe with some traction.

CROSS TRAINING

This will be the most cost-effective tennis shoe you can purchase. These are designed for those with work out routines that change direction, involve different sports, and other various exercises. DISCLAIMER: Cross trainers do not have the right support for running though, so make sure to purchase a running tennis shoe if that is your main work out.

Hopefully now you feel more informed and can make the right tennis shoe work for you and your workout!

30 day work out schedule for squats.

Work Out Schedule: My New Year’s 2014 Resolution

Like many of you, I want this to be a new year, for new beginnings, and with new goals. It’s time to turn over a new leaf. I’m sick of thinking these things and not actually doing them! We are aware that most people searching for “work out” content are more like me (someone with good intentions but an affinity for fried food and couch sitting), which makes a work out schedule hard to stick with. So, allow me to introduce a New Year’s resolution option that doesn’t require you biting off more than you can chew!

At the beginning of every month, I will start a new 30-day work out schedule, and I will post it here. In the past I’ve made resolutions like “I’ll go for a run twice a week” and much to my dismay, even this became hard to follow. What’s great about these 30-day work out schedules is how simple they are to follow. Print out the sheets, find 5 minutes in your day to complete your work out, and then cross out the day. I know that sounds too easy, but that’s just what it is. Together, we can do this. Ready? Print yours and let’s start off 2014 with a work out schedule we can both commit to.

 

Why Journaling Is A Must For Success

As you get started to being your workout and diet plan, you’re likely taking quite a bit of time to make sure everything is in check.

You’re getting your meal plans together, you’re figuring out exactly what exercises you want to be doing in each workout you complete, and you’re figuring out where cardio is going to come into play for you.

But, one area that many people completely neglect is journaling. Journaling is a great tool to not only improve the progress you see, but also help to boost your motivation to continue.

In order to make sure that your journal is as useful as possible to you however, there are some important points that you must be doing as you go about the process.

Let’s look at what you should know.

Track All The Details Of Your Workout

The very first thing that you need to be doing with your journal if you’re going to be using it for workout tracking purposes is to make sure that you list out all the details of your workout session.

Some people only go half way with this and it will hinder how useful that journal is going to be for them.

Track everything – the reps, the sets, the rest between sets, the weight lifted, as well as how you felt during the workout session.

Some people will go so far as to also track things like how well they slept the night before as well as what they ate before the workout also.

Doing so will help give you a very complete picture of all things that could be influencing your performance in that workout so that you can look back and if you notice one is much poorer than the rest, you can clearly see why.

When you have all these details listed however, it then becomes much more easy to look back over it during your next session and make sure that you are doing something in that workout to improve upon the last.

The whole process of progress is pushing the body one step further, so it’s a must that you are going to be doing this.

While it does take a bit of time during the workout to be tracking all these details, that time is going to be well worth it.

List Your Emotions And Thoughts Before Eating

The second way to use your journal to ensure it helps you see optimal success is to use it as an emotions journal as well around meal times.

Many people do suffer from emotional eating and unless you learn how to cope with this, you are never going to see the results that you’re looking for. The first step to handling emotional eating however is realizing the emotions that are at play when you are eating for reasons other than hunger, so this is where that journal comes in helpful.

To do this, take five minutes before you eat – regardless of when you are eating, and force yourself to write in that journal for five minutes straight.

If you have to, repeat the same line over and over again. You may just be surprised at what all comes out when you do this.

By having these emotions and thoughts out on paper, you can better assess a more constructive way to deal with them so that they don’t keep recurring again and again.

Write Down Your Measurements

When most people track their progress, they do so by writing down how much they weigh. While going by bodyweight is one method of seeing how successful you are, it’s not the most ideal one.

Remember that your body weight can easily fluctuate on a day to day basis, so if you are getting too caught up over this, it could really be detrimental to your long-term progress.

Taking measurements however is a much more secure way of assessing progress and will better account if you are losing body fat as well.

In some cases if you are building lean muscle mass, you may actually see your body weight go up, so this could harm your belief in your progress.

But if you are gaining muscle but losing fat, your weight may go up but your measurements will go down, so this will help you feel more satisfied with the results that you’re seeing and stay the course on your overall program plan.

It’s very likely at the start of a new workout to build a bit of lean muscle mass and for many people, this jump in the scale causes them to abandon the program altogether.

Look Back Once A Week

Finally, in order to make sure that you get results from your journaling efforts, be sure to look back over it once per week.

Evaluate how you did, what kind of results you saw, and anything that you might do differently in the week to come.

This ongoing adjustment process is what will ensure that you don’t hit a progress plateau at any point along the way, which can quickly get very frustrating.

Those who aren’t seeing results but then just stay the course, doing the same thing over and over again but hoping that something different will come about are going to be extremely demotivated when change doesn’t occur.

If it’s not working, change it.

Ongoing change in a program is one of the best methods to keep yourself increasing your fitness level, dropping body fat, and having more fun in the process as well.

Looking back and reviewing once per week takes ten minutes but will have a dramatic influence over your success.

So there you have the most important factors to remember with regards to using a journal to see a faster rate of progress with your program.  A journal can be used in so many different ways, so think about how it might serve you best and then put it into action in your own approach.

Six Pack Success Tips You Must Know

Looking to get six pack abs? If so, you aren’t alone. One of the hottest goals of anyone who’s going to the gym is to get that firm, flat stomach look that they can feel proud of.

Yet, very few people actually ever achieve the success they’re looking for with this goal. So why is it that some people seem to get six pack abs more easily than others?

Apart from the few who are just genetically blessed (and how we love to hate them!), these individuals know a few of the key tips that must be remember at all times. Because they are structuring their approach slightly differently, they can see faster overall progress.

Let’s go over what these people know so that you too can be a part of the insider’s circle.

Diet, Diet, Diet

The very first thing that you absolutely must know if you want to get six pack ab success is that it’s going to be about diet, diet, diet.

Now, most people absolutely hate hearing this as let’s face the facts, dieting can be a real challenge, but if you want to get results, you need to come to terms with this.

The faster that you can accept that you are going to have to give up some of those favorite comfort foods you love so much, the faster you will get on to seeing the results you’re going for.

Diet is going to be key as this is what will accelerate the fat burning process in the body, ensuring that you are creating the calorie deficit you need to be.

Your diet in order to get six pack abs should be highly focused around lean proteins, plenty of fresh vegetables, a moderate amount of healthy fats, and complex carbohydrates timed right before and after your session.

If you can structure your diet like this day in and day out, you will be on track to seeing faster results.

Stop With The Ab Exercises

Moving along, the next thing that you need to do is ditch the ab crunches already. If you’ve spent countless hours of your life already doing crunch after crunch after crunch, you must stop and ask yourself, where is this really getting you?

If crunches worked to get six pack abs, you should have a full-on ripped 8 pack by now.

They clearly don’t, so don’t waste any more time on them.

Remember that you cannot spot reduce body fat. You will lose body fat from all areas of your body, so instead of focusing on crunches, which burn so few calories per minute, concentrate on exercises that have a higher calorie burn to enhance overall fat loss.

Lift Heavier Weights

Speaking of exercises, when doing your weight training workouts, make absolutely sure that you are lifting heavier weights. This is where so many people go wrong.

They think ‘fat loss’ and immediately lighten their load and start pumping out rep after rep after rep.

A set of 20+ reps is not going to be challenging your body in the same manner a set of 8 reps at a heavy weight will.

Heavier weights are going to stimulate a much better metabolic response, which means you will continue to burn calories at a faster speed for the 48 hours following the session.

Light weight training may cause you to burn up lean muscle mass when dieting if you aren’t careful, so it’s really not the best way to go.

Don’t Take Sleep Lightly

The next must-do for success is to make sure that you are taking your sleep needs very seriously. If you aren’t sleeping enough while trying to lose body fat, you’re going to have a higher release of cortisol in the body, which can mean you add more abdominal belly fat.

In addition to this, you will find yourself far hungrier throughout the day, which can make sticking with your diet feel next to impossible.

Plus, not only will your hunger be higher on days you aren’t sleeping enough, but your resolve to eat well will be lower as well.

You’ll feel tired, fed up, and like you just don’t have it in you to say no to that cookie yet again. If this causes you to eat foods you shouldn’t be, that will most definitely impact the progress you are making.

Remove As Much Stress As Possible

Another lifestyle factor that can influence whether or not you are going to be seeing six pack abs any time in the near future is your stress level.

When you are highly stressed, your body is also going to be releasing more cortisol than normal and this will cause lean muscle mass tissue breakdown as well as cause you to store more fat in the central region as well.

Plus, if you stress-eat, then you know very well that is not going to be doing you any favors.

Stress can really zap your progress when working towards being able to see six pack abs, so you must do what you can to control it.

Practice smart stress management techniques and you will be noticing a difference.

Go For Dairy

Finally, last but not least, as a bonus tip, make sure that you include a few servings of dairy each day. As long as you don’t suffer from lactose intolerance, dairy rich foods chosen correctly can speed up fat loss from the abdominal region.

Note that you cannot get the same effects from eating other protein foods and taking a calcium supplement. Dairy seems to provide a slight added advantage here.

Opt for low-fat Greek yogurt, skim milk, or low fat cottage cheese.

So there you have the top tips to remember in your quest to get six pack abs once and for all. It can be a hard process to obtain this goal as it does take getting down to a low body fat level, but if you stay committed and use these tips, you should be able to see great success.

The Best Core Moves To Strengthen Your Abs Fast

When planning a workout program, you’ve likely heard time and time again that focusing on compound movements is going to be key.

Squats, deadlifts, shoulder presses, bench presses, lunges, bent over rows, pull-ups, and so on – all of these will enhance both your physical appearance as well as your strength level.

This said, one cannot overlook the core muscles. While doing crunch after crunch on the ab mat isn’t the best way to get six pack abs fast as that it is going to be more of a function of your body fat levels, you can’t neglect strengthening the core as this will be important for performance on all the other exercises you’re doing as well as to help prevent injuries.

While the core muscles will be worked during those compound movements as they will be required for stabilization purposes, you can deepen the strengthening benefits you receive.

Let’s take a quick peek at the top core moves that you can be including in your workout program plan.

Plank

The very first exercise that you should be considering doing is the plank. The plank is a primary movement that will hit all the muscles running up and down the core while also slightly strengthening the upper body muscles as well.

This is an isometric contraction movement, so one that’s going to be slightly different than many of the other core movements you’re doing due to the fact that you will be required to maintain that position for an extended period of time.

With most abdominal movements, you’ll be doing a dynamic movement pattern, which will have you constantly moving throughout the exercise.

The plank is also nice because there are a number of variations that can be done to increase the intensity.

Apart from the standard plank, you can also do a plank on one leg by lifting one leg up off the ground and holding in that position. This decreases your base of support, so makes the muscles work that much harder.

The second way to boost the intensity is going to be to place either the feet or the hands up on an exercise ball. Since you now will have this instable surface underneath you, that will really get your core muscles contracting hard.

You will definitely notice the challenge difference when going with this variation, so do anticipate it. It’s one of the most advanced abdominal moves you can do.

When doing the plank, just be sure that you don’t allow the body to rise up or lower down from parallel at any point as that will place extreme stress on the lower back vertebrae.

Weighted Decline Sit-Up

Moving along, the second exercise to be considering to strengthen the core is the weighted decline sit-up. The decline sit-up is already going to be placing more strain on the core muscles due to the fact you’ll be working against gravity, but when you add the extra weight on them as well, this further intensifies it.

Hold a plate weight across the chest while doing this exercise and make sure that you move through the movement pattern slowly to keep maximum tension on the muscle tissues.

From there, if you want to add extra difficulty to the movement, consider adding a twist to the movement pattern as well. This will target the oblique muscles to a larger degree, giving you that ‘ripped’ up look on the side of the body if you are at a low enough body fat level.

Most men will want to use weights for this exercise, however females may prefer just to use body weight instead as adding the extern weight could slightly increase the size of the muscle fibers in the core, creating a thicker look to the mid-section.

Prone Ball Roll-In

Next up we have the prone ball roll-in. This is another unique exercise because it takes you away from the typical crunching movement patter and has you face down to the ground.

For this one, you’ll place your feet up on an exercise ball with the hands supporting your body underneath you, the body in a flat position.

From there, once you’re fully balanced, you’ll roll the ball directly into the stomach until you’re as far as you can go (the knees will be next to the chest at this point), you’ll pause in this position, and then you’ll roll the ball back outwards again to complete the rep.

This exercise requires a high amount of balance and agility as well, so great for overall conditioning purposes.

Lying Leg Raise

Finally, the last of the core movements that you’ll want to consider including in your workout routine is the lying leg raise.

This movement is going to be really great for targeting the lower abdominal muscles to a higher degree and will build up your muscular endurance as well.

To do this one, you’ll simply lie flat down on the floor and keeping the lower back pressed into the floor as best as possible, you’ll lift the legs upwards until they’ve reached 90 degrees.

From there, lower back down in a slow and controlled movement pattern until they’re almost touching the ground but not quite. It’s important not to let them drop to the floor as keeping them hovering above the ground is what helps you maintain optimal tension on the core muscles.

From there, lift them back upwards to complete the next rep.

One variation of this exercise that brings about more challenge is to start forming a circle with the legs as you complete this exercise. That will target the obliques to a higher degree as well, so giving you a more total core workout.

So next time you are heading to the abdominal mat to perform your core workout, keep these exercises in mind. Doing one or two per workout is a great way to maintain a strong core, firm and flatten the abs if you’re also at a lower body fat level, and prevent injuries.

Smart Ways To Change Your Workout Program And See Faster Results

As you go about your workout program, one thing that you need to be constantly remembering is the importance of changing your workout around from time to time.

Far too many people go into the gym and do the exact same workout over and over and over again. While during the first few weeks, they may be seeing excellent results, as the workouts progress along, these results get slower and slower until they eventually come to a screeching halt.

If you’ve been doing your workout program for at least a few weeks now and are starting to feel more and more frustrated that you aren’t making the progress you thought you would, it’s time for a change.

But how do you create that change?

There are a wide number of ways that you can alter your workout program and see faster results.Let’s go over what some of these are so that you can start implementing them into your approach today.

Add More Weight

The first and most common way to change a workout around is to simply add more weight. This is one of the best methods as it’s clearly indicating that you are making strength progress and that is the end goal with most workout programs.

As you increase the weight on any exercise you do, keep in mind that this will often mean that you decrease the total reps that you perform.

It’s also a must that you maintain good form at all times as well, so keep that in mind. If the new weight causes you to lose good form, you are lifting too much weight.

Reduce Your Rest

The second way to alter your workout program and see faster results is to reduce your rest period. If you’re normally resting for 120 seconds between sets, knock this back to 60 seconds and see how you do.

The great thing about reducing your rest periods to create change is that you will get a stronger metabolic response from the workout session, so if one of your goals is fat loss, this is quite simply the best way to accomplish this.

Here again though, just be sure that you are maintaining a good level of weight on the bar as you do this. You don’t to use such a short rest period that you can’t sustain your heavy lifting and good form.

Superset Exercises

Supersetting exercise is yet another way to boost your metabolism and see faster results. By pairing to exercises back to back like that, you will get more of a post-workout calorie burn because you are forcing your body to do more work in less time.

Furthermore, supersetting is also a great way to bring about a higher fatigue state in the muscles, so can help to enhance lower body endurance.

There are plenty of different ways in which you can do a superset. You can superset an upper and lower body movement together, two movements for the same muscle group together, or two movements for opposing muscle groups.

Each will produce a positive benefit in the body.

Change Your Workout Split

If you feel like you need a much larger scale change in your workout program, you can change around your split entirely as well.

Rather than doing a full body workout program, try and upper/lower split instead. Of, if you’re doing an upper/lower split, you may want to try a push/pull/lower.

There are so many different ways that you can alter your workout program that you should never find yourself bored.

Keep in mind that your workout split does largely reflect your recovery ability and your workout goals, so just make sure whatever you choose to use is going to reflect those well.

Drop Set

A drop set is another great advanced technique to start using in your workout as you move along.

With a drop set, you’re going to perform one set as you normally would and then immediately after that drop the weight by five pounds.

Once that’s completed, you’ll perform one more set, drop the weight once more, and try for a third.

This principle is going to bring about a very high level of fatigue in that muscle group, so just be sure you have no further exercises planned for it.

Chances are you will be too tired to continue on beyond that point.

It’s also going to be imperative when doing a drop set that you aren’t losing good form as well, as this is quite common when fatigue starts rising.

Use The Pre-Fatigue Principle

Using the pre-fatigue principle is a great way to change your workout around if you’re finding that you’re stuck in a strength plateau and can’t quite get out.

With the pre-fatigue principle, you’re going to perform an exercise for one of the smaller muscle groups in the body, causing it to reach a state of fatigue before doing a compound exercise.

This way, it’s less able to assist during that compound exercise and all the force will be on the main muscle group that you’re trying to target.

The end result is that that muscle group will get stronger so when you go back to doing straight sets with the compound lift (and the assister muscle isn’t fatigued), you’ll be stronger.

Alter Your Positioning

Finally, last but not least, consider simply altering your position. This can be a fast and effective way to create change that won’t take much effort on your part.

For example, rather than doing a standard bench press, try a close grip or reverse grip bench press. Rather than doing a regular squat, try a sumo squat.

These little changes will influence how the stress is being placed on the muscle and often this is enough to evoke a greater progress stimulus.

So there you have some of the top ways to alter your workout and prevent a fitness plateau. Make sure you are doing something to change your workout around every couple of sessions to not only reduce boredom, but increase the results that you see.

Killer Lunge Variations To Whip Your Body Into Shape Fast

Looking to firm up your backside? Or perhaps you just want to get more toned legs. Or, maybe you want to get even leaner than you currently are.

Whatever the case, lunges can help.

Lunges are a great lower body exercise to be performing because not only are they going to target almost every muscle group in the lower body, but they’ll also hit your core as well. Lunges do require a bit more balance and control than some other exercises do and any time you are going to be putting your balance to the test, you can rest assured that your ab muscles are going to be fully activated.

Lunges are also nice because they can be performed with just your body weight, holding a set of dumbbells at your side, holding a medicine ball in front of you, or holding a barbell across your back.

Basically, the options seem endless. This makes them great to do both in a home gym as well as a public gym so wherever your workout happens to be, you can most definitely get these in.

As you go about adding lunges to your workout program, it’s vital that you do take into account all the many variations that you can do and try and change things around often.

It’s the constant changes in lunge variations that is going to give you the best long term results, so keep your muscles guessing by subbing them out every 2-3 weeks.

Let’s go over the top lunge variations that you should be alternating between that will each target the muscles in a slightly different manner and bring you one step closer to the lower body you’ve been dreaming of.

Walking Lunges

The first is the most common of all lunges performed and is the basic walking lunge. This one is great for beginners because it is relatively straightforward and the one that does tend to be easiest to maintain your balance in.

When doing this you simply step one foot in front of the other as you walk all the way across the room.

If you want to add extra challenge to this variation, do a half rep after each full rep of lunge you do. This will place more intensity on the muscle tissues and really get them crying out for mercy.

Stationary Lunges

The second of the lunge variations to consider adding to your program plan is stationary lunges. These are good for those who do want to work the core to a larger degree as they will require a bit more core activation than walking lunges will.

They’re also ideal for those who are exercising in a smaller space and can’t walk all the way across a larger room to get walking lunges in.

When doing these, you have the option of either switching legs as you go, doing one leg and then the other, or doing all reps to one leg until completion and then switching to the other foot.

Both options can produce great results.

Reverse Luges

Moving on to the next lunge variation, consider reverse lunges. These are a more advanced form and one that will definitely put your balance and coordination skills to the test. When doing these, you want to be sure you are in an open room with nothing around you so you never run the risk of bumping into an object.

Reverse lunges will place a little more stress on the quads and glutes than regular walking lunges do, which place more emphasis on the hamstrings.

You can again do these either in walking fashion or in a stationary fashion depending on your own personal preferences.

Split Squat Lunges

Split squat lunges are a must-have if you want to work on firming your ‘booty’. No other lunge has the potential to work the glutes as much as this one does, so it’s a great selection to have in your regular lower body workout.

When doing the split squat lunge, you’ll place one foot up behind you on a bench, holding the dumbbells down by your side.

From there, you’ll bend the supportive leg until the knee is almost touching the ground, pause, and then press back up again.

As you do this, really think of pressing through the heel of the foot and squeezing the bum to produce the movement as this will ensure that you are in fact targeting the right muscles.

Lunges With A Twist

The next option for lunge variations is the lunge with a twist. This one will be done holding a medicine ball in front of you and as you lunge downwards, you’ll twist to one side of the body.

You’ll pause in that twisted position at the bottom of the movement and then press back up again, returning to center.

During the next lunge forward, twist to the other side.

This is a good exercise for anyone who does want to firm up their obliques fast and will boost your overall workout calorie burn as well.

Jump Lunges

Finally, the last of the lunge variations to consider adding is the jump lunge. This plyometric based exercise is a terrific option for those who are participating in any type of sport where explosive power is required.

Since they do have that jumping component to them, this will help to boost your metabolic rate very effectively, allowing you to see faster fat burning results.

The only thing to know about these is that they are very rarely done with any sort of weight, so are a body weight based exercise only.

If you like you can wear a weighted vest, but that should be the extent of the resistance you’re using.

So there you have the primary lunge variations that you should be thinking about using. Only do one or two at a time as you progress through your program and then after a few weeks have passed, switch out and do another lunge variation instead.

This is a great way to keep your workout interesting and ensure that you see optimal progress.

Bust Through Any Plateau With These Tips

There’s no question about it, one of the most frustrating times for any dieter out there is going to be hitting the plateau.

Things are going along great. You’re seeing good progress, you’re highly motivated, and you are committed to your success.

Then one day, things just stop.

No more progress.

No more motivation.

You may even feel like tossing in the towel entirely.

In this scenario, it’s common to try and figure out what could have gone wrong only to find yourself dumfounded. Things were going so great, so why did they change?

There are a number of reasons why you might find yourself in a plateau and taking the time to understand more clearly why they can occur can help you push past them so that you can carry on and see the results that you were looking for.

Let’s look at a few of the important points that you should know.

You Aren’t Tracking Your Calories

The very first reason why you may not be seeing the rate of fat loss that you’re looking for is simply because you aren’t tracking your calories.

A little bite here… a little bite there…you figure it’s no big deal.

But it is. All these little bites will add up over time and by day’s end, you could have easily taken in a good 200-300 calories more than you had planned on.

Depending upon the plan that you’re using, this could almost wipe out your entire calorie deficit meaning you are now maintaining your weight, rather than losing it.

Mindless eating is one of the biggest culprits of hitting a plateau, so tighten up the reins on yourself if this is the case at hand.

Your Workout Is The Same

The second reason you may find yourself in a plateau is because your workout is the same as it’s always been.

Remember that your body will adapt to any workout plan that you are doing, which is why it’s vital that you are constantly changing things around.

If you don’t, you’re simply going to maintain what you’ve got.

You don’t want to be maintaining however, you want to be improving. This means doing more than you’ve done before.

Doing more reps. More weight. Taking less rest. Adding more sets.

Just do something to create change.

If you can’t remember the last time you changed your workout in some way – it’s definitely time.

Small changes can produce big results, so give it a try next time you’re I the gym.

If you aren’t quite sure how to create the changes to your workout plan that you need to be doing, consider booking a session with a personal trainer. They can show you advanced techniques that will give you an edge up on the fat loss game.

You Haven’t Lowered Your Calorie Intake

The next reason why a weight loss plateau may occur is because the calorie intake that you used to lose weight at is now your true maintenance calorie intake.

Basically, now that you’ve lost 20 pounds or so, your body is burning up fewer calories each and every day, meaning your total calorie requirements are lower.

If you don’t adjust your diet calorie intake downwards to account for this, you won’t be losing any further weight.

It’s important to re-evaluate the calorie intake you’re using after every 20 pound – or even 10 pound – weight loss that you experience.

This will help ensure that you are always staying on the ball with it and using the right intake to produce results.

You Aren’t Weight Lifting

Another big problem that some people run into is that they aren’t weight lifting with their workout program. They focus on cardio, cardio, and more cardio.

For them, cardio burns calories so they think it’s the fastest route to success. Only here again, it’s not.

If you’re doing just cardio training, you’re really missing out on the big picture. Weight lifting is what will help you boost your metabolic rate so that you burn more calories hour per hour during the day.

And what is better? Burning calories for one hour or burning calories for 24 hours?

Clearly the latter and that is what weight lifting will offer you.

In addition to this, weight lifting is also the only form of exercise that is going to completely change the way your body looks, so that’s something else to be thinking about.

With cardio training, you’ll become a smaller version of your current self.

With weight training, you become a brand new you.

If you’re going for the ‘full transformation’ effect, it’s weight lifting that you want to be doing.

It’s Time For A Diet Break

Finally, the last reason why you may be stuck in a plateau and not seeing the results that you were hoping to obtain is because it’s simply time for you to take a diet break.

If you’ve been dieting for what feels like weeks on end using a lower calorie intake and are starting to feel hungry all the time, overly fatigued, and just generally unwell, this is a good sign that your metabolism has started to slow down significantly and your body is fighting any further fat loss.

Clearly, it’s also winning because you are in that plateau.

In this scenario, take a week off the diet and eat a higher calorie intake. When you resume back up again, you should notice that your fat loss moves along much faster than it was before and you feel a whole lot better as well.

So there you have some of the main reasons why weight loss plateaus can occur. It’s important that you evaluate your own program and approach so that you can figure out more closely why this could be happening to you and what you can now do about it.

If you approach it in a sensible manner and take action as needed, you can definitely move forward and bust through, going on to see the results that you were looking for.