What to do when you plateau - getting over the hump!

There will come a time when you will plateau.  It doesn't matter if your trying to lose weight, gain weight, add muscle, lose inches and so forth.  The very last thing you want to do when you plateau or get in a rut is tuck your tail, let your disappointment get the best of you and give up!  Here are some ideas to help you break through plateaus.

1) Never give up
Giving up is not the answer.  Your working hard to achieve results and giving up should never be on you list of options.

2) Focus on and stay positive
Celebrate your achievements no matter how small.  Maybe it is walking further today then you did yesterday, maybe you did more repetitions in the gym, maybe you hit one of your other goals whatever the case review your accomplishments often.  Read your notes, take pride and reward yourself on what you have done.

3) Change up your routine
If you are constantly at the gym 4 days and doing cardio the other days every week, maybe it is time to revamp your strategies.  If you don't want to change your routine you may be stuck at your plateau for a while.  Incorporate some new exercises or totally mix up you routine to shock you body past the plateau.  This method has proven results.

4) Take a breather
Maybe it is time you took a week off, let your body adjust and then get back at it.  Sometimes rest and allowing your body to reenergize is all that is needed to bust through that sticking point.  You may find when you get back to your routine you are doing more and have more energy then before you took your break!

5) Meditate
Take some time and ground yourself.  Release the tensions and stresses of daily life.  Meditation will sometimes help you refocus.

6) Seek help
The gym is full of people who are willing to lend advice, some of it is good!  Just make sure you do your homework and the advice is healthy and solid, research it!  Perhaps it is time to get a professional involved.  Even professional athletes seek the advice of trainers why should you be an exception?

7) Is your fuel correct?
The human body is a fuel burning machine we better make sure we are feeding it proper fuel to burn!  Your car will not run as water being a substitue for gasoline why would we think feeding your body the wrong fuels will enhance its performance?  Take a look at what your feeding your machine!  It may be time for an adjustment or several.

8) Are you doing enough?
People tend to get stuck in ruts.  We are creatures of habit and that can sometimes keep you from busting through your plateaus.  Maybe you need to step up your game.  Take a look at your documentation of past workouts, if your doing the same things over and over and expecting different results it is definitely
time for a revamp.  

9) Do you have a goal?
If you don't have a goal in mind with a timeframe to achieve it then why are you going through the routine?  Re-assign yourself a goal.  You may find with some clear definition of what you want to accomplish your focus will drive you there!

10) Document
I have spent countless hours in gyms across the nation.  Out of the thousands of people I have seen working their tails off I have only caught a handfull actually taking notes or tracking their regimens.  I think this one thing is the most overlooked item on the list.  Being human we have the ability to forget things if we don't write them down.

If you really want to bust through a plateau document your life for a week.  I'm not suggesting you write a novel but keep track of things, calories burned, calories eaten, exercises performed and with what weight, how many minutes of cardio and at what level of exertion, etc.  After a week or two study your notes and ask yourself what can I do different to get me past this point?  I bet the answers lie in your notes.      

Thanks for visiting the blog!  Until next time,
Kel

Check out my other blog Weight Loss HQ

Recipe - Refreshing Chickpea Veggie Salad

Summertime!  Ahhhh good stuff, great weather and amazing food!  My wife has done it again with another awesome clean, cool and refreshing salad she created.

What we need:
2 - can chickpeas / Garbanzo beans
1/4 - medium onion
1/2 - red pepper
1/2 - cucumber
2 - stalks celery
1/4 - lite fat free italian dressing
salt & pepper to taste

Finely chop in to 1/4" squares the onion, cucumber, celery and red pepper.  Combine with the chickpeas in a separate serving bowl.  Top with dressing and mix ingredients well until all coated with the dressing.  Chill in fridge and serve cold.

Feel free to add other veggies as this would be just as good with some broccoli, carrots, cauliflower, or even if you added some different beans as well.  It is cool and so refreshing on those warm summer days!!  Get creative and share in the comment section.

Thanks for visiting the blog!  until next time,
Kel

Check out my other blog tracking my progress on my goal to lose 25 pounds in the month of July Weight Loss HQ

5 to 6 Smaller Meals Per Day - Whats this mean??

For a long while now we have all heard reference to eating 5 - 6 smaller meals per day then 3 large ones.  When we use the word meal one thing usually comes to mind, at least when I hear the term "meal" my mind wanders to a large thanksgiving feast!  For us to really make use of the 5 - 6 smaller meals we need to break it down a bit.
I preach this more then anything - if you really want to change your bodies weight (up or down) you need to know what your body burns for calories and requires in calories per day.  Let's face the facts.  If your body requires 2500 calories a day to maintain its weight, fluctuations over time, up or down is going to lead to weight loss or gain, period.  So if your eating 3000 calories a day and your body requires 2500 to maintain weight, you will end up gaining weight regardless if your eating 10 meals a day or 1.
What happens when you spread your calories out over the course of the day in smaller meals is pretty cool though.  You should end up eating less as you shouldn't get hungry, your body will increase its metabolic rate naturally and you will have more energy throughout the day.  All these things will contribute to help your body function better in the long run no doubt.
Let's talk about the meals themselves.  Let's just skip the word meal and use eat in its place.  First and most important you have to make wise choices.  You can't revolve your eating around poor choices, there will be no benefit to your health.  Simply take your daily caloric needs and divide them by 6.  So if you require 2500 calories to maintain your current weight per day and you want to drop a few pounds take a few hundred calories away from yourself.  Start at 2200 or 2300 calories instead of 2500.  Now divide 2300 by 6.  Thats about 384 calories 6 times a day.  This is so easy if you really put your mind to it and it is quite a bit of food.  Make the smart choices, stay away from bad fats, sugars, partially hydrogenated stuff things like that don't do a body good!
Let's look at some healthy choices:

2 - medium apples = 140 calories
1 - can of pinto beans = 350 calories
1 - granola bar = 220 calories
Celery & carrots = 60 - 100 calories
Water melon 1 cup diced = 100 calories
Water = 0 calories
2 tablespoons of peanut butter = 175-200 calories
Sweet potato baked - 105 calories (no toppings its better without them)
Cup of pasta cooked with healthy tomato sauce = 200

And what about bad choices?
12 oz Soda = 150 calories (why bother?  Empty calories)
6 piece chicken nuggets = 280 (fat fat fat!)
3.8oz sweet potato frys = 200 calories
Spaghetti and meat sauce = 620 calories
Salad with ranch dressing = 400 (4 tablespoons dressing)
Hot dog with bun = 350-400 no toppings
Macaroni and cheese = 400

The problem is there is a lot of fat and empty calories in the bad choice section.  Thats going to not have a very positive effect on weight loss and overall health, if thats your goal.  If you just can't bring yourself to live without these things then try to make wise choices with them.
Stay positive and focused and plan your eating out to a degree.  A slice of whole grain bread and 2 tablespoons of peanut butter is 320 calories and it is a very hunger satisfying treat!  Nuts are great too!  they provide energy, nutrients and positive calories when you dont eat a whole bag!  Have a portion and an apple.  What a great way to get your third or fourth "meal" of the day!
I think you will find eating 5 - 6 or even 7 - 8 times a day isn't that hard with a little effort and planning!
You will have to do a little work counting calories and planning things out but the benefits far out weigh the work!  Stay focused on your goals and you will hit them!!
Happy Eating!!
Thanks for visiting the blog!  Until next time,
Kel
Check out my other blog Weight Loss HQ to follow my journeys and personal challenges to lose weight, get healthy and build the best body I can!

Does A Pound of Muscle Weigh More Then A Pound of Fat?

A pound is a pound it doesn't matter if it is being measured in feathers, fat, lead or muscle.  Now here is where some of the confusion lies.  One pound of muscle is actually smaller in size then one pound of fat.  When you consider the size of a pound of lean muscle it is roughly the size of a baseball and the size of one pound of fat is roughly the size of a softball then it is easy to see why people may think a pound of fat weighs more then a pound of muscle - it doesn't.

Because one pound of fat is larger in size then one pound of muscle a person who carries around more fatty tissue will look larger then a person of the same weight who carries around more muscle tissue, even though they are the same weight.
When someone is trying to lose weight who looses inches but stays the same weight, that simply means they are loosing the fatty tissue and gaining muscle tissue.  Often times people get disappointed in their weight loss endeavors when they tip the scales and show the same weight results as they did the week before.  They go through the routine and get measured to find out they have lost inches but stayed the same weight.  There is too much emphasis put on the actual "weight" numbers and not enough emphasis put on the size numbers.  Say you weigh 180 pound this week with a 38 inch waist.  Next week you hit the scale and weigh 180 pounds but your waist is now 37 inches.  That should be a big deal to you!  You may be burning inches off your body but remaining close to or the same weight and get discouraged.  DONT!!  This is awesome, your body is changing, the inches lost relates in to a healthier, trimmer and slimmer you!
If you think one pound is not a significant amount the next time your in the grocery store pick up a pound of butter.  One pound is a big deal when you really get the scope correct in your mind.  Since the pound of muscle is smaller in size then the pound of fat as it relates to your body, the muscle will take up less space naturally trimming you down.
For those that think going to the gym is going to pack on the muscle and you'll end up looking like a bodybuilder, please loose that train of thought.  If you are overweight to begin with and you end up losing the fatty tissue and gaining muscle - but remember one pound of muscle is smaller then one pound of fat.  Your not going to come out of the gym looking like a bodybuilder unless that is your goal, you are extremely focused and on a very disciplined regimen both in exercise and food consumption that is specifically designed to pack on muscle mass.  To try and clear up some other misconceptions out there muscles do not get enormous in size overnight.  It takes years and years of dedicated training.  Muscles do grow and they should to promote a healthy lifestyle but not in the way your thinking.  Muscle growth is a slow well thought out and carefully trained process.
So the next time you think that losing several inches in your body measurements is not a big deal, think again.  Your muscles are getting stronger, your fatty deposits are leaving your body and your on your way to a more healthy, fitter, slimmer you!
Thanks for visiting the blog!  Until next time,
Kel
Please visit my other blog to check out my progress on my weight loss quest! Click here for my other blog

Wanna Lose Some Weight? Real Solutions

Weight loss.  Its one of those things millions and millions of people want to do or dream about including my self if your following my other blog Weight Loss HQ at all.  I have some simple things to consider when it comes to weight loss.
At the end of the day it comes down to simple math.  For this example were going to assume a person requires 2500 calories a day to currently maintain their weight.  That means eating 2500 calories a day you will not gain or lose one pound over the course of time, this will keep you at your current weight.
The trick is getting to know what your body requires for calories a day.  One really needs to track their caloric intake and caloric expenditure (what you burn) is in a normal day and then simply adjust it.  You should only lose a pound or two a week thats whats recommended.
It takes a 3500 calorie difference to lose or gain a pound.  If you divide 3500 by 7 days it equals 500 calories.  In a nutshell you will either have to eliminate 500 calories a day from the food choices you make or burn an extra 500 with added exercise or a combination of both per day to lose one pound a week.  Simple math.  Like I said the key is knowing what your intake and out take of calories a day is and then adjust from there.
Remember to count all your calories in and out.  Even breathing takes calories so make sure your counting everything to know where your at for sure!
Another little trick is to increase your water intake.  Water is critical for proper metabolism, and if you want to speed up your metabolism eat 5-7 smaller meals a day instead of three big ones.  This all helps in your quest to lose those extra pounds!!
It takes some extra work to do this but its all worth it in the end!!

Thanks for visiting my blog, until next time
Kel    

What is TOFU anyway??

Tofu, the breakfast of champions!  Actually even I havent eaten tofu for breakfast, yet.  However I have a fond love for it now that I understand more about tofu itself and how to utilize it.

Tofu is bean curd, soybean curd actually.  It is made similar in fashion to some cheese, soy milk is allowed to coagulate and the resulting "curds" are pressed in to blocks.  Tofu really doesn't have much of a flavor or smell itself but the magic of it is it takes on the flavors of what it is cooked with.  Ever had hot and sour soup?  Theres almost always tofu chunks in it that have absorbed the flavors of the broth.  Umm umm good!

Tofu is extremely versatile.  You can use it in soups, stews, in meat replacement patties, as a substitute for cheeses, marinate it, grill it, bake it add it to sauces and dishes etc.  We (my lovely wife and I)  have had success using it with spinach and some other ingredients to make stuffed manicotti or shells that are out of this world!

Tofu is low in calories and fat, high in protein, cholesterol free, a good amount of calcium & iron.  One of the misconceptions about a vegetarian or vegan diet is it's hard to get enough protein.  This isn't true if your eating correctly.  Tofu is just one great source of protein.  

It has been said that real men don't eat quiche.  I haven't heard that same thing said about tofu yet!

Thanks for visiting the blog!!
Hope to see you again here soon,
Kel

Visit my other blog Weight Loss HQ to follow my journey of trying to lose 25 pounds in the 31 days of July, oh yeah and there will be more!!

Recipe - Rosemary Garlic Pizza Dough

Pizza - who doesn't love it?  Here in my family pizza is a must have!  We all love pizza and probably no one loves it more then I do!  There were times in my life where I would happily devour a whole large with no help from others!  So, yeah I like it!
Here is a recipe for a really awesome enhancement on the crust.  We add some garlic and rosemary to the dough and it makes the pizza sing!  A couple pointers when working with your dough.  When you get ready to spread it in your pan dust the pan with corn meal first.  It helps prevent the pizza from sticking to the pan and adds a nice texture and crunch.  Also when spreading the dough use some olive oil on your fingers to keep the dough from sticking to you.  I think you will really enjoy this one!

What we need:
1 - cup hot tap water (yup, its gotta be hot so be careful!)
1 - tablespoon sugar
1 - package active dry yeast
1 - teaspoon sea salt
2 - cups flour
1 - teaspoon olive oil
1 - tablespoon fresh finely minced rosemary
1 - tablespoon minced garlic

In a mixing bowl add yeast, sugar and water.  Mix with fork and let stand for about 10 minutes.  After it sits add salt, garlic, rosemary and olive oil.  If you have a mixer with a dough hook this is the time to use it if not you can mix this by hand.  Begin to add flour a cup at a time and mix until dough it doesn't stick to the sides of the bowl.  If your dough is still sticky after the two cups add it a few tablespoons at a time until its not sticky.  Cover dough with a towel and let stand for 10 minutes in a warm place.  A great place is on top of your oven when it is pre heating to cook your pizzas!  After the 10 minutes it is ready to spread on a pizza pan and top to your desire.   Cook topped pizza at 350 for 15-20 minutes or until dough is done.

Thanks for visiting!  Until next time,
Kel
Please visit my other blog about my journey to lose 25 pounds in the 31 days of July! Weight Loss HQ Blognbsp;