You might not be eating enough calories. Your body will slow down your metabolism to save energy because it doesn’t know when you will feed it again. Instead of starving yourself, take in enough calories in small meals throughout the day. This can rev up your metabolism and help you lose weight. To determine the number of calories you need for weight loss, calculate your basal metabolic rate, or BMR. This is the number of calories you use while resting. Use the following if you're a woman. 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). If you are a man, use this equation: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year). To lose 1 pound per week, subtract 500 from your BMR to get your daily calorie intake. Remember if you exercise, you can eat more calories!
Your body needs a balance between different types of energy from protein, carbohydrates and fat. Without enough carbs, your body reacts as if you are starving it, so it will lower your metabolism, making it more difficult to lose weight. Instead, eat a balance of the three types of energy, with 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The energy in carbs supplies your muscles with energy and is the body’s major source of energy, so you might not have enough energy to burn calories without carbs.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
It's a myth 'youre not eating enough calories.' If you stopped losing then you are still eating too much or not burning enough. Source: 60lbs down after fooling myself for so long. Eat less, feel hunger- hunger is OK!
Keep it simple. Eat protein the size of your Palm, complex carbs like fruits and veggies the size of your fist with every meal. After you've done your workout add a cupped hand of rice, pasta or sweet potato to your meal. Eat 4-5 times a day. Look up Info on G-flux at precisionnutrition.com/all-about-g-flux
Fruit and rice are not complex carb, unless it's brown rice, which is whole grain... Most fruits are full of sugar and are considered simple carbs; fruit should be limited to one serving/day.
I might switch up my exercise routine because after awhile your body will become efficient at what it's doing so you aren't working as hard...so try something new or add weight or try interval training. Also switch up
your food if you are consistently eating the same foods at the same time or the same amounts of food. You may just need to shake things up a bit to get off your plateau. Not sure that helps!! Good luck!