Fitness

Question

I have lost about 25 kg in the last year and a half. But things have slowed down, I am not losing as much as fast as I used to, is there anything I could be doing to improve it? I do about an hour and a half of cardio and then strength training for 30 minutes. I have a cruise coming up and really want to be toned, especially my tummy. Any advice?

Submitted by Jenna-lee Pretorius on 10 October 2013

Answer

Hi Jenna-Lee! It sounds like you have hit a plateau. When wanting to lose weight, remember that the body adapts easily to stresses put on it, so you need to change your type of training regularly. There are so many ways to do this! You can try different exercise disciplines to challenge your body in new ways, or you can change up your existing routine – your number of sets and reps / speeding up your workout to do it in 10 minutes less than you usually do / training your weekly training schedule. Then, I think you need to switch up your cardio sessions. 1 and a half hours is very long! Anything over 45 minutes of cardio needs supplementation during your workout, as your glycogen stores run out and will then start eating precious muscle mass. This means a slower metabolism, and is often counter-productive to weight loss efforts. You want to have as much lean muscle mass as possible on your body to keep your body burning more calories at rest. In general, I choose short and intense cardio versus steady-state, moderate intensity, longer sessions. For a change, try shaving your cardio sessions down to 45 minutes, and inlcude sprinting intervals. These could be as short as 20 seconds when you’re starting out, followed by 60 seconds or so of a slower resting period. This will get you into your fat-burning zone faster than steady-state cardio. When it comes to strength training, lift heavy! You should be able to perform only 3 sets of each exercise, of roughly 8-12 reps, where you struggle on your final reps. Compound exercises will help you burn more calories per workout, Next up, maybe the help of a dietitian is required to check that your calorie in versus calorie out ratio is correct. If your losses are slowing down, it could mean that you are burning enough calories to maintain your weight when coupled with the calories you’re taking in. A bigger deficit may need to be created.

Want to ask a question? Sign in here sign up now

More Questions

Why are my muscles sore two days after exercising?

Question

Hi Lisa. Sometimes when I exercise, my muscles are sore the next day. Other times, they feel 100% the next day, but after two days they are sore. What is the reason for this?

View the answer

| Submitted by Beautysouthafrica on 2 November 2015

Why do I feel nauseous after training?

Question

Good morning Lisa, I just kicked into the habit of exercising (it’s my second consecutive week at the gym) all is going well my fitness is building up gradually but sometimes if I go in real hard I feel nauseous. What is the cause? Could it be my diet? Yesterday the last meal I had was a piece of steak, green salad and sweet potato ( also had a packet of popcorn later) but I had to throw up, also it was not lactic acid.

View the answer

| Submitted by Andream on 3 September 2015

I’m struggling with post-baby weight, can you help?

Question

Hi, I’ve been trying to lose weight after my pregnancy but to no avail. Before pregnancy I was 70kg but now im 84kg and I don’t seem to go below that no matter what I do. I also have the ugliest stomach which is just hanging and making me depressed. Third baby and 1st C-section. Please help.

View the answer

| Submitted by Radiyya Gabriels on 3 September 2015

Waist trainer – can we please have more information based on them?

Question

Waist trainer – can we please have more information based on them?

View the answer

| Submitted by Nickay Heyman on 25 August 2015

Body resistance training vs. weight training

Question

HI Lisa,

I have recently come across some articles that say body weight exercises/training yield better fitness results than when using equipment such as dumbbells, kettle bells and the like. With all this information bombarding us in regards to what yields better results, what the latest craze/trend in fitness is and the like, would you recommend that incorporating aspects of these different trends into your exercise routine would probably be the best option?

View the answer

| Submitted by Miss Addy M on 28 April 2015

BeautySouthAfrica - your pre-shop stop for all things beauty

Beautysouthafrica.com is South Africa’s most comprehensive online beauty magazine and your pre-shop stop for product information and reviews. From the latest international make-up trends to the hottest new products on the market, we offer insights into the glamorous world of beauty. Join like-minded beauty fanatics in our loyalty program and earn points, trial beauty products and share your experiences.

Become a beauty addict!

Get great deals and climb the ladder to a Gold Star!

×

Sign In

×