Although it is reassuring to see the number on the scale decrease, it isn’t what you need to focus your effort on. Having a goal to lose weight is great, but it is also a very vague goal – losing fat specifically, rather than just “pounds” in general, is a much healthier and a better target.
It’s frustrating to see the scale not moving when you’re working so hard to reach specific goals. But remember – the scale isn’t the most important tool to utilize when you’re measuring progress! Body fat percentage, progress pictures, measuring inches, are all of ways to track your progress when the number on the scale isn’t going down – check out the different ways of measuring fat loss when the needle on the scale just isn’t budging.
9 Ways to Switch Up Your Routine to Lose Fat Faster
There are numerous ways to help your body get out of a plateau by changing up your routine.
1) Drink more water. Staying hydrated is a vital key to weight loss, not drinking enough not only dehydrates you, but could actually hinder your weight loss by storing other sodium and causing your body to swell rather than shrink!
2) Switch to a full-body workout for cardio, rather than just running. Incorporating full-body workouts into your routine will help burn more calories.
3) Start your day off with a larger breakfast, and smaller lunch and supper. Aim to eat your heaviest meal around the time of your workout, this way your body has plenty of energy to fuel your workout.
4) Get at least 7 hours of sleep each night, your body needs rest to recover and rebuild muscles!
5) Keep moving in between sets! If you’re strength training, do 30 seconds of jumping rope or jumping jacks between sets to keep your heart rate elevated!
6) Get a step counter. Motivate yourself and set a goal that you’re getting 10,000 steps per day. Even if you have to march around your living room at night time until you reach that goal! Keep moving!
7) Change up your workout. If you’re used to running 30 minutes on the treadmill, try something new! Your body gets accustom to doing things and just like us, it gets bored! To mix things up start with a 5 minute run, 5 minute walk, 5 minute run, 5 minute walk for a total of the same 30 minutes to change your routine. This not only will switch up the effort your heart is using, but will give your mind a change of pace as well!
8) HIIT workouts. HIIT stands for High intensity interval training. The idea of HIIT is to push your body to its max limit for short bursts of time, followed by a short rest, and repeat back to the max limit.
This is the number one thing that people use to help aide fat loss. Not only is HIIT super effective, but it is efficient as well by saving time in the gym. These HIIT workouts are only 20 minutes long! You actually burn more calories during a HIIT workout: the effect of all the intense exertion kicks your body’s repair cycle into hyperdrive. This means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a steady paced run. Any movement where you push as hard as your possibly can, then rest for a short amount of time.
9) Incorporate movement at times that you would normally be standing. For example, if you stand at the copy machine for 10 minutes total each work day, do squats or wall sits until your copies are done. Perform calf-raises while brushing your teeth. Do 30 gluteus maximus clenches every hour while sitting in your office chair. Keeping active while your body would normally be sedentary is a great way to burn a few extra calories than you were before!