If you've been working out and eating clean like a boss, but you're still struggling to meet your goals, it might be time for a new game plan. All too often, we get stuck in a routine that "feels" like it works. However, if your body isn't changing every 4 to 6 weeks, your routine may not actually be doing much at all. You might need to try other routines and exercises if weight loss is your goal!
Make your workouts work for you. Take a look at these common problems people have when trying to lose weight, and our top solutions.
Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.
Same Cardio, Different Day?
If you're pumping out hours of cardio a day on an elliptical to lose weight, it's time to shake it up. The best exercise to lose weight isn't doing cardio on repeat at the gym. Quality cardiovascular training can take many forms, but in every case, it should elevate your heart rate and be challenging. Workouts to help you lose weight include whole-body movements, resistance and intervals.
Not sure you're ready to step it up? Use the talk test to gauge intensity. If you have no problem chatting about your latest Netflix binge during your workout, it's time to vary the duration, frequency, and/or intensity of each workout. If you can talk, but only in broken sentences, you’re likely sufficiently challenged. Going breathless is considered vigorous training and will definitely help push the scale in the right direction. Schedule a mix of the latter two during your week!
If you're wondering if working out for 30 minutes a day can help you meet your goals, you're not alone. Keep in mind that while this is very individualized, the U.S. Department of Health and Human Services physical activity guidelines suggest at least 150 to 300 minutes a week of moderate-intensity, or 75 to 150 minutes a week of vigorous-intensity aerobic physical activity. (300 minutes per week comes out to about 40 minutes a day, with one day off.)
Don't Skip Breakfast
The golden rule of weight loss is to never skip breakfast. After sleeping anywhere from seven to nine hours, your body is lacking the fuel you'll need to kickstart your metabolic engine. You'll be less likely to overeat throughout the day if you keep your blood sugar stable, starting first thing in the morning. And, properly fueling before your workout can help you perform your best. Keep it simple with eggs, yogurt, fruit or oatmeal.
Embrace Heavy Weights
If you've been using the same weights regularly for two months or longer and are feeling very comfortable in your routine, it's time to go up in weight. Lift heavy weights that are challenging, but not overwhelming. This will help to increase your heart rate and can help burn more calories. Resistance training in general is unique in that not only will it help to burn more calories within the workout, but it also builds metabolic heavy muscle to burn more calories over time.
Stop Negative Self-Talk
Attitude is everything when it comes to changing the way you feel. If you're constantly hard on yourself for every little misstep along the way, it can really set you back. When you've hit a plateau, how motivational is giving up or telling yourself you can't do it? Commit to a mind-over-matter attitude and keep making small changes that will better your results. You have everything you need. Remember, strength is an inside job!
Start your day off with a healthy breakfast, change your mindset on cardio, lift something heavy and tell yourself you got this! Weight loss is within your reach so long as you keep trying and keep exploring new ways to challenge your body.