Weight Loss,101

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The Weight loss plateau and how to over come it is the subject of todays question comes from Clare in Berkshire, England:

“I started following your weight loss program and in 10 weeks I have lost 30 pounds and feel great but for the past 3 weeks I have not lost anything. I want to lose a further 12 pounds what do you advise?”

Great question Clare. Firstly congratulations on your weight loss. Here at Dreambody we know that the DreamBody System works but now like many of our clients before you, you have now proved to yourself that it works too, so well done.

If you want to check out our introductory course which Clare started with Lose 10 Pounds in 2 Weeks you can do so here.

Lose 10 Pounds In 2 Weeks

What you are now experiencing is a ‘plateau’. This happens to most people at some stage on their weight loss program.
I always advise my personal clients to expect this. It really is perfectly normal, actually I would be more surprised if a client didn’t experience this.

What your body needs now is what I call a ‘kick start’ – Simply it’s got used to your new way of life and has started
to idle, it just needs a bit of a boost. So here are my tips.

You now need to challenge your body more – If you keep doing the same exercise at the same intensity for the same length of time your body gets use to it. So change what you do eg:

If you walk, cycle or swim, go a little faster or exercise a little longer or add another day of exercising. If you always cycle then try some swimming or walking. ‘Cross train’ - eg do some walking and some cycling and some swimming. When you are walking or cycling try to include some hills and gradients in your route.

I recommend that all my clients exercise first thing every morning – It’s a great time to exercise, it sets you up for
the day, awakens your metabolism and starts burning those calories.

Also it gets your exercise out of the way so there is no risk that ‘more important’ things get in your way and stop you
from taking any exercise at all.

Everyone can find the time to walk or cycle every morning – Just get up 30 minutes earlier. You won’t lose out on
sleep, because as your body gets used to your daily exercise routine you will start to need less sleep.

So make exercising first thing every morning a habit. You wouldn’t start your day without brushing your teeth or going
to the bathroom would you? Well make sure that you wouldn’t dream of starting your day without your early morning
exercise!

Here’s a great technique that I’ve mentioned before - It’s called Fartlek which is a Swedish term meaning ‘speed play’.
I recommend you try it. If you are walking, cycling, or running you simply play with your speed.

For example:

1) Work at a medium intensity for say 1 minute or between two street corners or for the next 4 trees or if you are swimming, for say 2 lengths of the pool.

2) Then work at a high intensity until the red sign post or to the cab rank you see ahead of you or again if swimming
for say 1 length of the pool.

3) Then reduce to a slow pace to get your breath back (recovery)

You might do this several times before returning to a longer period of ‘even’ pace. Then you might do a second and then a
third period of Fartlek and so on – get the idea?

There is no set format for Fartlek, you just do what comes into your head but make sure you get some high intensity
and medium intensity and low intensity (recovery) and try to include hills / gradients.

A fantastic exercise that I have recently taken up is ‘Nordic Walking’ – This is walking with poles similar to
those used by cross-country skiers. Nordic walking is huge in Scandinavia and parts of mainland Europe.

It is rapidly sweeping across America there is most likely a Nordic Walking club near you may be I will do so research for you all and find out the local clubs for you.

See I am nice guy : > )

An amazing 16% of the population in Finland take part in Nordic Walking. It has been proven that Nordic Walking can
burn up to 46% more calories than normal walking (Cooper Institute Dallas 2002).

I now Nordic Walk for one hour every day on my local beach and once a week I walk in the hills for about 4 hours. I
really recommend that you check out Nordic Walking but do try and take an introductory session with an instructor so
that you learn the correct technique and get the maximum benefit and enjoyment from it.

For more information about Nordic Walking and to find a Nordic Walking Instructor visit: http://www.nordicwalking.com/

Ok Clare – I hope that has given you some ideas. One final tip that I mentioned in one of earlier posts is to ‘Food Combine’. At a simple level that means not mixing carbohydrates and proteins at the same meal. It’s worth
getting yourself a book on Food Combining to learn more – It really is an excellent way of approaching healthy eating.

Have a great day…

Hope you find these help you Food Combining Resources and Understanding Fartlek

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