Oct 10, 2017

Are you struggling to lose the last 7-10 pounds?

Oct 10, 2017

Are you struggling to lose the last 7-10 pounds?

Throwing everything at your nutrition & training from the outset can only lead to burnout and lack of motivation when your good intentions and results come screeching to a halt. Which means many can struggle to lose those last 7-10 pounds. When coaching on my online 6 week better bodies I always leave something in the “toolkit” so to speak so we can throw it at our program when results start to plateau. However, if you are going it alone here are some hints and tips on how to break that plateau.

Before you start training harder and dieting stricter, you should consider that the condition of your body might affect the type of strategy you use to kick start your progress.

A dieted down and depleted body doesn’t respond the same way as a well-fed and well-restored body. Your metabolic, hormones, and mental state are not the same. In fact, some of the strategies that work best in the early stages work the least in the late stages. Late stage plateau breaking strategies are often counter-intuitive. Many people do the opposite of what they should and dig themselves into deeper metabolic holes.

Late stage plateau; break it with harder work and progression

More of the same will only get you more of the same. You need to challenge yourself. Many people underestimate how much effort it takes to get lean. The truth is it takes hard work and dedication to get results, and even harder work to continue making progress.

The mandate is clear: Tighten the belt, train harder, be meticulous, measure portions accurately instead of guessing, count your proteins, fat and carbs more diligently, get stricter about everything.

My Top Tips

Eat Less

I know my mantra has always been eating more and burning more for a faster metabolism and better nutrition rather than low calorie starvation. Sometimes, however, there is no way around it: To break a fat-loss plateau, you must reduce food intake. If you’ve stopped using body fat, it means you’re no longer in a calorie deficit.

Change your macronutrient ratios

Lowering carbs and increasing protein can often break a plateau, especially when you’re already lean and you want to get leaner.

Improve food quality

Breaking a plateau is mainly an issue of calorie quantity and re-establishing a calorie deficit. However, when fat loss slows down I believe it pays to be stricter about the quality of food you are eating. I advocate whole foods in my online plans with cheat or free meals. Avoid the cheat/free meals and avoid processed foods, particularly processed breaded chicken products which people tend to think is acceptable as chicken contains protein.

Add in more cardio

Start adding in more cardio. If you have only been doing the 2 strength sessions as part of your program and you have plateaued then add in some cardio.

Increase the frequency of your cardio

If you have already been doing some cardio on top of your training plan and you are still plateauing then add some more cardio into your plan. Instead of a half hour walk increase it to 1 hour walk. In order to create a metabolic response, keep progressing your cardio with higher intensity or longer duration.

Add HIIT training or sprints into your program

I provide HIIT training workout videos on my online fat loss program. Add extra time on them every week and keep alternating the workouts.

Change the type of cardio

If you have a favourite type of cardio you enjoy, by all means, stay with it, and when you’re getting good results, never change for the sake of change. However, when your progress is starting to flatline, a change alone can re-stimulate your progress and your motivation.Try anything your body isn’t used to.

Who is
Tara Grimes

Tara is one of Ireland’s top Fitness & Weight Loss Experts.

Tara is a qualified nutritionist and personal trainer who has helped transform thousands of clients in Ireland and UK and her online business is now helping many more clients across the world. She runs several online businesses from her base in N.Ireland and distributes 100,000s of her popular weight loss meals to customers across the country.

A mum of 4, who is passionate about Women’s Health and Fitness, she knows exactly how to help women of every age get Leaner, Fitter and Stronger. Tara’s companies employ top-level performance coaches and she has a team of registered nutritionists providing support for online clients across the globe. Tara has been recruited by Bluechip companies to provide in-house employee Health & Wellness packages, consulted with Government Departments on Nutrition & Weight Management and worked with professional sports teams & elite athletes improve their Performance Nutrition.

Tara has extensive qualifications including, BA(Hons) degree from University Of Ulster and MSc from Queens University, Belfast. She features in top publications and is a guest writer for many health publications.

Transforming women’s bodies and health is Tara’s specialist area. She has created an amazing community of followers and clients across the world and her Fat Loss and Fitness Programs specialise in Female Fat Loss & Health, Over 40’s Fat loss and how to manage changing hormones. Fitness programs for all levels and all incomes. She has programs to suit everyone, no matter what their starting level is at.

Her business is based entirely on the success of her clients.

*By following a plan or by following advice provided by Tara Grimes Fitness, you assume such risks and waive and release any claim which you may have against Fitness 31 Ltd. as a result of any future injury or illness as a result of the use or misuse of any program. You also claim responsibility for any adverse effects that result from the use of recipes and/or information in a plan.

Privacy
   |    Terms
   |    Delivery & Returns