Monday, October 20, 2014

Fat Loss Boot Camp: Overcoming Weight Loss Plateaus

One of the most frustrating things many people encounter in their quest for fat loss is weight loss plateaus. These can seriously hinder the progress of your fat loss if you don't deal with the problem in the right way. A plateau signals that your body is trying to settle in at a new set point for your body weight. Fortunately, there are some boot camp techniques you can use to deal with this issue.

When it comes to fat loss, the set point theory is important to your strategy. This theory holds that your body prefers to stay at a steady weight, and resists fluctuations to keep you there. Most of us have experienced this at some point in time. If you've ever lost or gained weight, but inevitably ended up back at your starting point in a matter of weeks or months, then you've experienced this concept. In order to break through these fat loss plateaus and break the set point, it's important to understand how this mechanism works.

The concept that you need to understand is adaptive thermogenesis. In laymen's terms, adaptive thermogenesis is what happens when your body slows its energy expenditure when you are on a diet, resulting in a sluggish metabolism and slow weight loss. Many theorize that this is the basis for the body's weight set point. This concept is crucial, so let's explore it further to make sure we understand it properly: Say you currently take in 2000 calories daily, and your body also burns 2000 calories per day. Since your caloric intake and output are the same, your weight stays steady.

Now, say you cut 500 calories per day from your diet to lose weight. In theory, you should have a 500 calorie deficit each day, leading to weight loss. Unfortunately, fat loss isn't this simple. Research shows that the body adjusts the amount of energy it expends, and what happens is that you'll now be able to perform the same activities, but using only 1500 calories per day, effectively erasing the deficit you tried to create.

This is the crux of adaptive thermogenesis, and it happens with both moderate and extreme calorie cutting. So, what causes this to happen? There are several factors that may play a role, including body weight fluctuations and reductions in fat stores, as well as levels of certain substances in the body, including insulin, thyroid hormones, and leptin. So, what is the boot camp strategy that can help you overcome adaptive thermogenesis?

It's quite simple: you must exercise in addition to dieting. Exercise is helpful, though not in every single case. Both research and experience show that not all exercise is created equal. But, intense metabolic resistance training can help you break through that plateau. In order to make this work, you'll need to take a boot camp approach to breaking your body's set point.

This requires a rigorous change in your diet and exercise routine to shock your body into action. Warp Speed Fat Loss and other similar programs can help you make this break through. This approach to fat loss may seem simple enough, but don't underestimate the importance of maintenance.

To solidify your set point, lose 5 to 15 pounds below your prior set point, and maintain it. Once you're in maintenance phase, stay there for about a month before trying to lose additional weight. If you absolutely can't wait, then you must wait at least two weeks. This tiered, step by step approach to fat loss will help you reset your body's set point. Remember that you'll need focus and drive to achieve this goal.
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Dan Clay is a renowned Sydney personal trainer, boot camp instructor & real world fat loss expert. For more information on his boot camp CBD, boot camp Coogee Beach or boot camp Coogee visit our website.

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