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I Hate My Scale! Help For Your Weight Loss Plateau

23 Nov

How To Break a Plateau

It’s six weeks after american new year’s resolution and I am starting to get emails asking “How to Break My Weight Plateau”.  I have some ideas for you.   But first of all I want to thank all of you that made my “How Do I Get Abs” book launch on Amazon.com a global hit!  It was amazing, I made it to number 1! I even got a great screen shot of it for my Goals Accomplished wall.  I am getting so much positive feedback. It’s awesome.  I could not have done it without you!

I Hate My Scale! How To Break a Weight Loss Plateau

Check out this excerpt from a Special Science Report

Cutting Carbs Is More Effective Than Low-Fat Diet for Insulin-Resistant Women,Study Finds; Science Daily (June 21, 2010) — Obese women with insulin resistance lose more weight after three months on a lower-carbohydrate diet than on a traditional low-fat diet with the same number of calories, according to a new study.

Time for some new ideas.  If you are experiencing a stall or plateau in weight loss efforts, you are not alone. This occurs from time to time to almost all of us trying to get thinner. However, you first must make sure that you have actually reached a plateau point.

A plateau means that you have gone an extended period of time without losing weight or inches. It’s important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are not losing any weight at all on the scale. But a quick look at your measurements could prove otherwise.

On a higher protein diet you are replacing fat with muscle, which is denser and heavier. You might actually gain a little weight because you are building muscle. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it’s important to have these measurements to refer to.

It is normal to go through periods where you body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.

What Is A Plateau?

There may be periods of 3 to 4 weeks where you have a plateau in weight loss, but a loss in inches. Or vice versa. Using both methods to track your fat loss is the best assurance for an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are biochemical parts of the weight loss process.

Plateaus may occur more frequently if you are 5 to 10 pounds away from being at your goal weight. By following a low-carb, higher-protein way of eating you have created a lot more muscle in your body. Your muscle-to-fat ratio is higher than ever before, so your body might be resisting losing anymore fat. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and its time to start maintaining your weight loss rather than trying to lose more.

What Causes Your Scale to Get Stuck?

There are some other possible causes of  plateaus on the road to weight loss. If you’ve gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in your coffees, alcohol, packaged foods, snacks, dressings and sauces to make sure they aren’t the culprits in your plateau.

 Check your daily water intake. When you are dehydrated, your body will retain water and that can mimic a plateau. Water will also help flush ketones from your system and make more room for new fat burning ketones.

It may be time to eat more.

Public domain image, royalty free stock photo from www.public-domain-image.com

Under eating can also be a cause for weight loss plateaus. Make sure not to let yourself go hungry and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Never go more than 4 hours without eating something (except overnight of course). Also, eat freely from the acceptable foods. Don’t try to count calories or restrict your calorie intake. When your body gets too few calories, it goes into starvation mode and will hold onto fat cells. AAAHH!!

exercise

Pump It up!

Increasing your exercise level or adding more slower systemic fat burning cardio can help get you through a plateau as well. As your muscles get used to working out at a certain level, you’ll have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing more reps into a light weight resistance training circuit.  You don’t need to go to a gym to do cardio. You can so it anyplace.

Trying one of these suggestions will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

See you on the step mill!

Victoria Johnson

Your Fitness Celebrity Trainer

 

 

Plateaus and Pitfalls Part – Re-Engineer Your Genes For Skinny Jeans

15 Jun

 Re-Engineer Your Genes For Skinny Jeans
Developing your best body is a science, and cannot be left to chance. I’ve spent over a  decade of my life researching and helping people achieve their mental and physical goals. Genetics are a factor but can be manipulated to help you succeed.
When I was tipping the scales at 170 pounds plus, I was told  had big bones and would always be heavy because others in that bloodline were heavy. NOT! I went on to lose over 60 pounds of ugly life sucking fat and have NEVER gained it back and never will. I am a permanently lean person now because I choose to and will always choose to. So can you!

Been There, Still Here!

I know there are a sea of experts out there. I happen to be one who has been so fat I couldn’t see my feet and tried every diet under the sun. If you are ready to break thorough a plateau of stagnant fat and take your body to the next level, then you want to revisit the low carb fast fat loss methods.

Tap into the years of experience I have and use it for your advantage to take away any guesswork.  Use it to make your dream body a reality in record time. Don’t waste another minute complaining and excuse making, keep reading and start achieving.

I am giving you some tips that help you get started today. You have nothing to lose except fat!

How many times have you said this to yourself?

I’m eating a low-calorie, low-fat, high-carbohydrate diet. I’m exercising 5 times a week. I’m doing everything right and I’m still not losing any weight. Why not?

That’s the million dollar question asked by plateau campers (people whose scale has camped on a certain number and no matter what you do it will not go down) everywhere. You seem to be doing everything right… and yet it’s not working. There are several factors that can trip up your best weight loss efforts. If you can identify and conquer them, you’ll be well on your way to life of healthy lean living.

Let’s start with your exercise program...

Been doing the same thing for a while? Getting bored maybe? When your routine becomes ho-hum, your body quickly adapts to it and your results are less dramatic. So, if you always do the same aerobic activity at the same intensity, or you always do the same circuit of weight machines in the same order… Stop and change it up. Variety is a good way to shock your metabolic system and spike your fat burning fires.

When I had the joy and luxury of teaching private classes, I would always change up the intensity of the workouts so that my awesome clients would keep their bodies guessing and that would keep their fat burning at a high level.

Do Challenging Cardio

Whether you’re trying something new or just spicing up the old routine, progressively increase the intensity. This might mean incorporating an occasional hilly route into your bike rides, intervals of slow jogging into your walks, adding some free weight exercises to your machine workouts, or signing up for a spinning class instead of reading magazines on the stationary bike. Just remember to keep it interesting and keep it going.
If you love pilates, but your butt is still covered with fat, skip a few classes and do some cardio instead. You must do cardio along with your low carb fat blasting eating plan to burn stored body fat and help your skin shrink as you lose.

To keep seeing results you need to present your body with new challenges. It’s important to try new things. Please choose activities that you genuinely enjoy, and exercise at an intensity that challenges you. If you don’t enjoy it and it makes your body change, do it anyway!

Pump it up!
Light weight resistance training is the cornerstone of a woman’s lean body and a fast metabolism. The more lean muscle you have, the more calories your body burns throughout the day. If you’ve been doing tons of cardiovascular activity, but slacking on the light weight for sculpting and shaping your body, that could be one of your sticking points. On the flip side, if you’ve been faithfully pumping heavy iron but you can’t get shed the fat; perhaps add more aerobic activity.

The two types of exercise perfectly compliment each other. The weights sculpt and shape the body, and the cardio helps you blast the fat so that your defined muscles become visible as the fat is burned away. Together with elongating stretching, they form the basis of any well-rounded program so that you can build a beautiful lean body.

Food is the Foundation
The critical factor in successful weight loss is your diet. Success of any body changing and health-increasing program is that success is mostly nutrition with the secondary factor being physical training.  Basically you can have the best personal trainer on the planet with the best training routine ever, but if you’re not eating right, your results will suck. You will never have the body you want without the right fat burning diet.

To change your hips, abs and butt, you have to look at what you are eating, how much you are eating and when you are eating it. You have to analyze everything and become the master of knowing your metabolism and your metabolic response to the foods you decide to eat every single day.  You  know what you are doing don’t you? Have you been taking in too many calories? Have you not been eating enough healthy, anti-aging, anti-cancerous and fibrous calories? Do you start off fired up to diet on Monday morning and deny yourself all day only to binge on Wednesday night?

Sugarholic Carbo Queen?
Are you consuming an overabundance of highly processed carbohydrates? Is your protein intake adequate for your size and activity level? Have you perhaps gone overboard by trying to eliminate all fat from your diet? Do you eat large quantities of “good” foods without ever feeling truly satisfied? Can you remember the last time you ate a huge serving of fresh vegetable every day?

Whichever eating plan you choose, be sure to adjust it accordingly depending on how you feel and how your body responds. Don’t ever blindly follow a rigid “diet” based on massive media hype. Be informed and focus on powerful positive changes. That is why I created my Quick Start Low Carb Fat Blasting Program. When I was obese, I know that I needed a program that I could see and feel positive results immediately. That is what gave me the motivation to continue and still use today myself and my clients of all levels.

Plateau Breakthrough Tips

➢    Drink 8-12 8 oz glasses of water per day.

➢    Graze – Eat several small meals and snacks a day (3 – 6) to keep your metabolism elevated and your blood sugar stabilized. This will in turn help you cut out snack attacks throughout the day. Don’t go more than 5 hours without eating something healthy.

➢    Protein Power – Make sure that your protein intake is adequate. Your protein needs to be a minimum of 20-30% of your total dietary intake.  Choose lean protein sources such as white fish, chicken without skin, egg whites, protein powders and protein shakes made out of whey and soy protein.

➢    Stop the Sweets -Watch your intake of highly refined carbohydrates that are sold as fat free products such as fat-free cookies, rice cakes, other fat free snacks and definitely white bread. Try to replace them with heartier grains or legumes such as bran, natural sprouted whole grain breads, beans, lentils, and other unprocessed legumes. They are higher in fiber, protein, and other nutrients and they enter into your blood stream more slowly, providing you with a longer lasting more blood sugar balancing source of fuel.

Fatten Up – Don’t be afraid of heart healthy monounsaturated fats like those found in olive oil, nuts, seeds, and avocado. The omega-3 fatty acids found in fish are quite beneficial as well. A little bit of fat will slow the entry rate of carbohydrates into your blood stream, keeping blood sugar stable and helping to reduce hunger, mood swings, and cravings.
Include a little protein, carbohydrate, and fat with each meal or snack. You’ll be more satisfied with your food and less likely to get hungry between meals.

Eat a variety of different foods and don’t get obsessive! Eat well the majority of the time and enjoy some occasional treats.

Get Fired Up – The final, perhaps most important factor in you beating your genetics and winning at weight loss success is your attitude. You have to believe you can succeed. You have to feel great about what you are doing. You must stay excited and positive about every single pound lost, inch loss, energy improvement, longevity you are securing, peaceful moment knowing that you are taking care of your body, your sacred temple.  The most intricate gift of life that you have been blessed with is your physical body.

Be aware and listen to every signal your emotions are sending you.  Stay alert and recognize your mental and emotional connections to food and exercise, both good and good. If you find yourself sitting in front of the computer snacking on garbage spending endless hours doing nothing that is bringing you closer to the body you want, ask yourself why.

Everything Counts

Every calorie you eat counts.  You have to identify and acknowledge your fitness blocks before you can take positive action and change them. Remember that you can’t continue doing the same thing the same way and expect different results.

If you want change in your life, you have to permanently change your beliefs, habits and actions. You have to do the right thing at the right time with the right intent to be successful.

DECIDE TO BE YOUE BEST NOW!

Decide that you will do whatever it takes to get fit, healthy, energetic and happy.  Decide in your heart that you will no longer let others determine your health or your destiny.  Get focused and get in the driver’s seat of your life.

Don’t ask anyone’s opinion, this is about you, your life, your health, your self esteem when you look in the mirror.  It is time for you to simply believe that you matter and the way you feel about yourself is a priority.

Everyday I sit at the beach and meditate on how grateful I am for finding the solution for permanent weight loss. You can come and join me. There’s always room for more winners who break through! I am inviting you to live the life you dream of and have the body you have always wanted.

Your life can and will be great when your body looks and feels different by making powerful choices about your nutrition, exercise and mental thinking.  This is your day for a breakthrough.  Break through old negative thought and habit patterns and bust through that old limited plateau and be the greatest you can be starting now!

You WILL Do it!

Victoria Johnson
Rock Star Celebrity Trainer

Tight Sexy Abs

27 Apr

Get an Athletic Bodybuilder or  Dancer’s  Body

Cover Model Secrets for a Six Pack!Shrink Your Waistline and Get Tight Sexy Abs

Maximum Abs – A Cover Model Secret Weapon for A Six-Pack

As a fitness celebrity who has to be camera ready without a moment’s notice,  I have to say I love my abs.  I am proud of them because they are perfectly balanced for my body!

They are flat, strong, sexy and look fantastic in a bikini.  I NEVER stop doing MY workout and I love the music I use in my workout. I was not always happy with my abs. You should have seen my waistline when I wore a size 16! That’s right.. a round dimply cellulite laden fricking 16~

Along with my balanced fat loss Quick Start Program, (which made me lose over 60 pounds and I still follow today) I researched and found the perfect exercises for shrinking my waistline and giving me the perfect hourglass shape. It’s all in my Maximum Abs DVD that you can download today and start getting your sexy six-pack.

Maximum Ab Training combines the power of bodybuilding, grace and technique of dancers, the strength of an athlete and the stamina of sports.

There is NO One perfect style of movement.  But there are motions that are biomechanically safe and correct and gives YOU maximum results FAST.

What I have done is to take what I consider the best of all worlds and craft a workout and moves that draw elements of each genre of activities. The body is intricately designed ever evolving piece of art, it is a beautiful creation and there are so many wonderful different methods that if combined can make the best body ever! Therefore your workout plan should also involve many different elements form each of the highly respected and challenging fields of movement.

Watching a ballerina in the Nutcracker effortlessly move across a stage is breathtaking as is watching a world-class sprinter fly through the tape at the Olympics.

Growing up I was just as excited to watch an Alvin Ailey Dancer as I was to watch Michael Jordan float toward a basketball hoop. To me they were both beautifully gifted athletes with great strength and a solid core.

Expert Technique is Better Than Wasted Reps

Being a sports professional understanding movement from a trainer’s point of view, I realized Jordan had the same biomechanics the Ailey dancer had.  Both were powerful, strong and the best of the best.

LeBron James A Ballerina?

And being privileged enough to be a professional trainer at the same camp with LeBron James was even more educational.  He is so light on his feet, he is so strong and his abs are powerful.

You Deserve the Best Too!

Can you imagine? I got to dance with an Ailey dancer in Germany and worked with LeBron too?  WOW! How lucky am I and what a blessed career I have.  I totally consider it all a privilege. PLUS to get to work with YOU is even more special. Because YOU are special and deserve the best information just like the professionals to help you reach your goals.

I was a featured speaker and guest for the NBPA rookie training camp. The athleticism and grace was just as remarkable as the dancers in our World Dance Congress Conference in Germany.

Dancers as well as other athletes must keep their entire midsection engaged to perform rigorous moves and execute great balance. The core muscles of the abdominals and upper and lower back, butt, legs and calves have great demands on them during performance. Good balanced training workouts are designed with meets the demands plus develop the perfect shape.

As you sit, look down, how does your abs look, how do they feel? Are they tight and sculpted? Round and soft? Are they sticking out or scooped and hollow?

Hire Your Own Celebrity Trainer for Less Than the Price of A Pizza

You can get a tight waistline with the right program.  You can work out any place now with our mobile trainer ipod workouts.  You don’t have to wait.

You may not be ready for professional sports, but you may want to look great in a swimsuit this summer.

Don’t wait, start today!

Get a stronger and tighter waistline. Strengthen your back and improve your posture.  You deserve to have the hottest body ever.  Click below and check out my Maximum Ab Workout.

Get YOUR Cover Model Secrets for a  SLEEK WAISTLINE AND TIGHT SEXY-SIX PACK ABS regardless of your age or current size!  Everyone has to start somewhere.

I had to start by losing one pound at a time and shaving one inch at a time off my waist. I know that you can do it too.

Start now!  You deserve it!

http://www.victoriajohnson.com/videos/maximum_abs.shtml

Victoria

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