A lot of people struggle when it comes to continuing their weight loss.
But some people just don’t understand that you just need to continue what you’re doing to keep seeing results.
It eventually is going to happen that you will slow down with your normal weight loss.
Some people might but not everyone won’t always keep losing weight at the same pace.
But there are certain things you can do to ensure you keep seeing results and maximize them.
1 – continue doing cardio
Make sure to do 90 to 150 minutes of cardio a week
And stay at a moderate intensity when doing it.
And when you are doing your cardio, incorporate Hiit bursts
So every 5 to 7 minutes, go hard for 30 seconds.
Whether your running, biking, swimming, on the elliptical, whatever.
Turn up the difficulty and move as hard and fast as you can for 30 seconds.
This is meant to be very difficult because we want to jump up your heart rate.
Now listen to your body and do what you can.
If every 5 minutes is too much do every 7 or more.
If 30 seconds is too much then do 20.
But you want the maximum output to what you can respectively do.
2 – lift heavier weights.
Heavier weights cause more tension and stress on the body which In turn requires more energy.
When my clients are able to, I involve a heavy lifting set with each of their exercises to stimulate muscle growth,
And also cause more tension.
Over time of doing this can lead to more calorie loss because it's harder for you to perform.
But you still want to keep a strict form.
Form always comes first.
So the key is to find a heavyweight that is relevant for you.
and don’t think you're going to get bulky and big and all that.
It’s a huge myth.
Do you have any idea how long it would take you to get bulky and big?
A long time. because it takes you years to put on that kind of muscle to don’t worry.
Just get a weight that will allow you to still lift 6 – 8 reps but with good form to which you still find challenging.
And add it to your routines with whatever you do.
This doesn’t have to be with every workout or every single set.
And is preferably done from the start to the middle point of your workout.
Because eventually, you do start to tire and lose energy.
But I would suggest adding them in when you can.
3 – keep sticking to low-calorie dense foods.
If you want to continue maximizing weight loss, then you need to stick to low-calorie dense foods.
Plain and simple, they have the lowest caloric range per gram of foods.
Meaning they are low in calories.
So, remember, if every 3500 calories is a pound of fat,
Then that means you slowly over the numbered of days and weeks have to lose that.
And again, you want to do it slowly because if you do it too fast you’ll just rebound and eat a lot of food.
Because ghrelin likes to come out of nowhere and make you pay for trying to crash diet.
So, the next best thing, eat low-calorie-dense foods.
You can feel happily full while still eating nutritious delicious meals.
Stick to them as much as you can.
If you sway off your path a bit that’s fine, we all do.
But overall, you want to keep having these types of foods.
4 – combine strict form exercises (which you should be doing anyway) with time-based sets.
You don’t have to do this but the idea here is that you are not only creating a lot of tension with strict form,
But you’re doing it for a longer period of time.
Because what causes fat to disappear?
It’s the movement of the body and tension.
Now even though people should be performing exercises like this already they don’t.
Because they either don’t know or they just generally haven’t pushed themselves to a higher threshold.
But you want to try and be strict with every exercise you do and focus and really contract the muscle.
If you do this right, you’ll be sweating even from just lifting weights.
When you combine this exercise with doing it for 1 min in a set, you’ll be sweating.
Now if you aren’t sure how to perform exercises properly or you think you do and you just aren’t,
That’s a different story.
At that point just do the best you can.
But I also have written a lot on the strictness of form and tempo and mind to muscle connection,
And the importance of them all.
That’s what my bread and butter are.
But just try to focus and perform them properly and do so for a good minute or even less.
If you’re doing it right, contracting the muscle with a good 3-3 or 2-2 tempo with a great mind to muscle connection,
I promise you not only will your muscles be on fire, but you’ll get a good sweat going as well.
5 - You must keep creating progressive overload.
With anything you do, keep creating progressive overload.
I mean generally, naturally, you will get stronger and automatically challenge yourself which causes out to get better results.
Or at least you should.
This is what it means to keep creating progressive overload.
To keep challenging your limits so you keep getting stronger, getting leaner, faster, etc.
And the good thing about doing this is that the more muscle you put on, the stronger you get,
Your body over time will slowly start to burn even more calories.
Not of course if you start to eat like garbage, it will offset the calorie burned.
But it's just another tool you need to keep incorporating to ensure your continued success.
6 – have a regimented program set up.
I can’t stress this enough.
Just walking into the gym or wanting to work out at home will hinder your results.
Knowing what you are going to do that day will keep you focused and give you direction on what you need to do.
And by the end of the week, you would have known what you have done.
Being structured with your workouts takes the pressure of figuring out what you want to work out that day,
And just allows to easily understand what you need to do.
Get a plan together and stick to it.
If you find you want to switch things up, then you can always do that.
You’ll never know until to try but just get a plan together and stick to it week after week.
So, as I have said and will continue to say after I write posts like this.
These suggestions will help but it will always take more for someone to realize their goals.
There are just going to be certain times or circumstances in your life that will test you.
And there will be no rule book or thing you can read that will help you get around it.
It has to be you and you alone.
But the good thing is when those situations happen, or circumstances occur, you can grow from them.
But in the meantime, hopefully, these can help excel you in the positive direction you seem to already be moving into.
Disclaimer: I am not a doctor nor a nutritionist. This is all from the experience I have gained through myself and through schooling I have taken from a health and fitness course. Through my videos, I share my personal and educational experience that I have acquired over the past years of training individuals through fitness and nutrition.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
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