a plateau

[winter_wonderland]

OK... here is the problem, I really want to loose about 10-15 lbs before my wedding and Im not having luck so far. I live on college campus and when im there i eat fairly well, the dorm im staying in has mostly vegetarian foods and healthy stuff in the buffet and conveniance store. But I also come to Ben's house alot and he is still living with his parents because he was saving money while comuting to school but he just finished. (we are moving into a house or apt. after i finish next semester.) and his mom is a wonderful cook but it surely isnt helping me in the weight department and its either eat what she makes or dont eat at all. I quit drinking soda months ago. I joined a yoga class. I really dont think I eat alot but my weight seems to never change... could I get some suggestions on some technique or maybe so good excercises to try at home. I need help lol

[ladymelissa]

Yoga is great for flexibility and weight training, but you will have to add some higher intensity cardio to your routine. Work out at least 5 days per week and alternate between weight lifting, yoga and cardio training.

When you do cardio make sure your heart rate stays at or above 50 - 75% of your max heart rate. Your max. heart rate is 220 - (minus) your age. So if you are 20 yrs. old your max heart rate would be 200 beats per minute (bpm). 50% is really kind of low, I love high intensity cardio training and I'll get mine up to 180 bpm.

Also try to eat small portions more often throughout the day, this will keep your metabolism high. So instead of eating 3 larger meals, break up that same amount of food and eat in six or more meals spaced every 2-3 hours.

You can pretty much eat anything you want, just keep the portions small. Portions are the key and do make sure you get enough fruits and veggies and good nutrition. Avoid eating too many empty calories.

[ladymelissa]

Plateaus are also reached b/c your body gets used to your workout so you always have to be changing your routine and intensity levels. That is why monitoring your heart rate is so important. Starting out running at 6 mph might be a very big challenge, but after awhile it will become easy so you have to bump it up to continue to improve.

Vary your workouts, too. Add a kick boxing class or step aerobics and alternate whenever it becomes too easy. Try other pieces of cardio gym equip. like treadmills, bikes, ellipticals and so on b/c they all use the muscles differently.

When you weight train, sometimes train for endurance like lifting a somewhat lighter weight for as many reps as it takes (like a minimum of 15 or 20) to reach failure or extreme fatigue and even static exercises (like yoga) where you hold a weight or a pose for longer amounts of time. Then after a few weeks of that switch to training for maximum strength like lifting a much heavier weight only 6 to 8 reps for failure.

[Jacklynn]

Is it possible that you are already in your Healthy weight range and your body is trying to tell you that? If you can't seem to lose it and you are doing all of the things to lose it including eating healthy and doing your yoga, it could be just that you are healthy and you don't need to lose the weight. Of course I dont know your eating habits well and do not know your weight, so of course I am just going based off of my first thoughts when reading.

[winter_wonderland]

well i have looked up my BMI or whatever its called and it sounded about right. I'm not severely overweight but im definately not a skinny girl lol im fairly healthy but 10-15 lbs less would put me into the best bmi bracket for my size. I love to eat but i could learn to eat a little healthier.(I was a good girl over christmas btw, ate smaller portions and all that) lol I think my big thing is i just need make an excercise regime for myself. Im somewhat happy with my size id just like it even better if i could tone it up a bit. So I'm going to work on that.

[lea m]

I put weight on for looking at food! i have an underactive thyroid and as hard as i try, im stuggling to lose weight! i can go to the gym 5 times a week and watch what im eating, i also eat smaller frequent meals but all that does is keep my weight stable, if i let go i put on half a stone! in the past 12 months ive put on a stone! (14lbs)! for doing nothing KWIM? i havent been anle to go o the gym, and i bet ive actually put on another 5lbs!! its a pain but i'll keep fighting it! Everything Melissa said, is what you should do!! As usual Melissa is right!!! lol

[shawnsgirl]

Everything that melissa said is what my trainer used to instill in me..I used to think if I ate less I would gain less WRONG!!! By watching the type of foods and giving your body the mixture of carbs and protein that it needs helps you to lose the weight. It's important to control your portions at all cost. Does you college campus offer a nutritionist. I know that some do because college students can be the worst eaters....You know those 12 am study snacks?? LOL..Anyhow, I joined Gold's Gym for 34 dollars a month, three days a week I go to a body pump class. It's a killer but you tone those hard to tone areas and get a great work out. The only problem with that class is there isn't any cardio. So, 2-3 days a week I go for an half an hour and do only cardio or join in on a spinning class...now that really gets your heart rate going. Since I have changed my meals two 6 small meals a day, drink tons of water, and think of food more as fuel in the words of my trainer I manage to lose about a pound to two pounds a week! If I can find time to go to the gym anyone can. I'm going to school, working full time, I have a five year old and a three year old at home, and yes I'm planning a wedding- anyone can find time...Also, it helps if you can grab a buddy for those days you just don't have the motivation! LOL!!!

About things to do at home. Learn to keep track of your heart rate..A fast paced speed walk is the best at home thing to do. Avoid running because running or jogging can cause a lot of problems with incorrect form and due to the impact it puts on a women's body...Running isn't the healthiest option. My trainer hates it when someone tells her about going for a run. She always would say to me why run when you can walk? You can really get your heart rate up by speed walking and incorporating hills. If you are set on not joining a gym or you campus doesn't have a gym for students. Doing weight training on your own is hard because you really need to learn form. If you don't do the proper form your honestly waisting your time because the muscles you need to work aren't being worked at all and you put yourself at high risk for injury. However, I would suggest investing in weights you could carry while your walking or stap to your ankels to get more of a work out.

Anywhichway, Yes-it is possible to plateau. A TRUE plateau doesn't happen though until you hit your ideal wieght. Most people think they are hitting they're plateu in which you just aren't doing enough to lose anymore weight. That's not what is considered a plateu though.

I hope this is helpful!! Too bad you didn't live closer..I would have you at Gold's gym in a heart beat! I love it there. Me, my MOH and one of my bridesmaids go and we not only get some girl time together but we get a killer work out too!