For the past four weeks I weighed in at 141.2, 141.0 and 141.2 and 141.2 respectively. Not a lot happening in the "world of weightloss" and it is very frustrating. I have not had wheat 3 weeks now, but it has not effected my weight. My stomach is a lot tighter now, but the weight is still plateauing.
Moving forward this week, I have made some changes that will hopefully help me break the 140s.
Strategy One: I'm going to start doing drop sets. Once I have finished doing an exercise to exhaustion, I will drop the weight by 80% and do another set.
Strategy Two: Focus on the negative strength aka lowering the weight. I need to lower the weights slowly and concentrate on the negative contraction.
Strategy Three: Use active rest. I will try to do burpees, mountain climbers, medicine ball jump squats, russian twists etc. in between each weight exercise.
Strategy Four: Modify my exercises. I am always increasing the weights/rep for progressive overload, however I could do more modifications. Squat on a bosu ball, use an exercise ball for my chest presses, or use a bar on shoulder when doing lunges. Simple changes, but the same "staple" exercises. Thankfully, my book "The Women's Health Big Book of Exercises" has about 5 different modifications for each main exercise. Very handy!
Finally, Strategy Five: Re-evaluate my calorie intake. Using the Basal Metabolic Rate (BMR) calculator on bodybuilding.com, I found out that my body burns 1441 calories per day when at rest. I also calculated that the recommended daily intake of calories for my body needs between 2100 and 2400. This is to stay as is - with no weight loss.
A person should decrease their caloric intake by 500/day in order to lose 1lb per week. This is not always the case, but 3500 calorie deficit = 1 pound lost. If I were to reduce my recommended intake by 500, I would be sitting between 1600-1900 calories a day. I take in around 1200 per day. I could very well be in starvation mode.
After consulting a friend (PTNB is in Saskatoon still), we decided I needed to up my caloric intake each day. Especially if I am burning around 300 calories each workout with cardio/weights. I started using the MyFitnessPal App to record my meals and make sure I am eating around 1600 calories a day. I am still eating healthy, just eating more. I guess we will see in the next few weeks if I can break the plateau.
Any ideas/help will be great!
xo
K
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