I lost about 40 lbs and have kept it off for about a year now, but have been stuck with about 8 lbs to go. I haven't been too worried about it, but would really like to get rid of it once and for all. It was like clockwork... losing about 5 lbs per month until I hit this plateau and just stopped.
I'm 37 yrs old and my body fat % is stuck at right about 16%. I'd like to get it down to 13 or 14%. Not an unachievable goal, I hope.
I eat multiple small meals throughout the day, avoid sugars and empty carbs and get quite a bit of exercise. Am I just seeing age creep into the mix? Any ideas?
Have you considered seeing a dietitian? They can assess your eating habits and exercise regimen and see what it is you need to reach your goal. I find that having a dietitian by my side is much easier than muddling through, trying to figure out what the "right" foods are, all on my own. Having a personal trainer or a very attentive one in your workout classes can really help too. They know just what is needed to get over that last plateau. Best of luck to you!
I'm not a fitness expert, but I know from working with a personal trainer that you need to change your routine. Our bodies get immune to the same exercises, so change it up a little. You may also want to try a different activity... rock climbing for example is a great workout!
Hey Steve! Plateaus stink!! There are many things that you could try to get over you plateau. What do you do for cardio? Are you using intervals? Also, are you eating as clean as you possibley can? At least 90% of your meals should be eaten clean. Another thing to look at is if you eating enough. Have you tracked your calories or figured out where you should be eating at? The more muscle you have, the more calories you need to eat to make sure you keep that muscle and help you to build more muscle!
Angie: I don't do a lot of interval training, and am definitely willing to give it a go.
For cardio, I do a lot of what amounts to wrestling. A typical 90 minute class starts with 30 minutes of warmups/circuit training, where the intensity varies. Then 30 minutes of drills which are not usually too intensive and then 30 minutes of sparring which is usually pretty brutal (fun brutal).
Outside of class, I am trying to get back into the habit of going to the gym at lunch to work on the elliptical or something. I'd just go jogging, but a shower is pretty important... at least to my coworkers. :) I will definitely try to work some interval training in there. Any tips?
I'm also not quite sure how you mean "eating clean." Chances are, I don't as much as I should. I try to avoid sugars and empty carbs, and I like to get my veggies and fruit in, but beyond that, I'm not sure.
Samu, thanks! I'm in better health now than I was in my 20s (smoking, drinking too much and pushing 200 lbs). I just wish now that I'd started then! :D
Now, I just want to finally get to my goal of under 14% body fat. I've never had six pack abs in my life, but am very close. My core is very strong now, and if I can just shed that last bit of fat, I'll be right there.