Weight loss plateau - How do you overcome?

 

Dieting for everyone comes with certain expectations. People begin dieting with some goals set for themselves. It could be to look good for a particular day, get fit in general, because their doctor has given them a red light there, etc.

It is all good in the hood until the dreaded part comes: a weight loss plateau.

This can be at the very beginning, sometimes midway or at times towards the phase where you are just short of your goal. The emotional turmoil is real and it is annoying, as nobody including your coach knows when will it end.

In this article, I shall cover the top 5 reasons you have hit a plateau and what can you do about it.

Intermittent Fasting & Fat loss

Intermittent fasting or “IF” is a term used to describe the time between a period of eating and non-eating. Intermittent fasting is not a diet, but rather a dieting pattern. It is making a conscious decision to skip certain meals on purpose.By fasting and then feasting on purpose, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.

There are three most popular Intermittent fasting protocols :-

Hey, How much can you Endure?

Endurance (also related to sufferance, resilience, constitution, fortitude, and hardiness) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. It is usually used in the aerobic or anaerobic exercise. The definition of 'long' varies according to the type of exertion – minutes for high-intensity anaerobic exercise, hours or days for low-intensity aerobic exercise” says, the Wikipedia definition of endurance

5 hacks to bigger arms

We all know, a well grown and defined bicep is something that every man would love to flaunt - in their arm tight t-shirts! But what does it take to have big and conditioned arms? Let us go through the hacks one by one.

Our arms are made up of two muscle groups- biceps and the triceps. Bicep muscle has 2 heads- biceps brachii (short head) and brachialis (long head). Tricep muscle has 3 heads- lateral, medial and long head. A lot of people make a mistake by not focusing on the triceps properly. Tricep muscles cover about 60-70% of our arm size.

So that takes us to the first hack:

Train for your Marathon - GetSetGo!

GIVE YOURSELF TIME TO PREPARE! You can just wake up one day and be like "Hey, I am going to run a marathon in 4 weeks". That's nuts! You can't do that. Your body needs to change and it requires time. It is generally recommended that a newbie should give himself a time of at least 6 months (best if it’s a year). Before attempting a half or full marathon, it is smart to have attempted 3k/5k/10k a couple of times to get the feel of the sport and understand your body. An intermediate or advanced athlete should invest at least 16-18 weeks training before they plan to run.

Recommended days of training

Anterior Pelvic Tilt

Let us start by understanding the term. Pelvis is the area between our thighs and torso. To make it easy, it is the lower part of the trunk of the body.

The function of pelvis is predominantly to protect the organs responsible for digestion and reproduction. It also connects our lower limbs to the spine and transmits the load from upper body to lower body. But that’s not it. Pelvis has various other mechanical functions on human body. Check the table below:

Maximum Recoverable Volume

To understand maximum recoverable volume (MRV), we must first understand volume. Volume can be calculated simply as weight × set × repetitions.

For example - 50 kg × 6 × 8 = 2400

Now that we have established what volume is, let’s look at MRV. To be fit 3 or 4 days a week of weight training will give you great results, but for best results, you have to be more specific and need to optimise your training a bit further. That is where MRV comes into play.

What is MRV?

The most amount of training that you can do and still recover from is called MRV.

GAINING GUIDE FOR AN ECTOMORPH

 

The body gets the energy that it needs from food and then it uses this energy to breathe, generate new cells, think, move around, etc. If you want to gain weight, you'll need to eat more energy than your body needs. There's this scientific term, homeostasis, and it describes the physiological process where a variable is held constant through active regulation. What does that even mean? It means our bodies are actively trying to maintain their current weight. If you eat more energy one day than your body needs, what do you think your body will do with that extra energy? A naturally fat guy might store that as fat, but as hard-gainers, their bodies will try to burn it before storing it. It is very difficult for a skinny guy to put on some good weight (muscle mass). It is because of the ill diet practices and their genetics.

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