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kamagra oral jelly Your Body Has a Comfort Zone Although it might sound a bit broscientific, its the best way I can describe a phenomenon experienced by me and millions of other athletes around the world. The body seems to have a weight and, accordingly, a body fat percentage that it is most comfortable at. Your natural appetite tends to maintain this weight and if you eat less than this, you feel hungry. If you eat more than this, you feel quite full. For some, this comfort zone is relatively fat, while others settle into a weight that is quite lean. For me, for example, I find that my body is most comfortable aroundbody fat which would currently put me at aboutlbs. I dont have to watch my calories too closely and I can cheat several times per week, and Ill just stay around . Now, maintaining a weight under this comfort zone requires constant work in the form of restricting calories and doing cardio. Getting fatter than this requires regular overeating, and if this continues for too long, the comfort zone creeps higher and higher.Ways to Break Your Weight Loss Plateaus Alright, now that you know the difference between weight loss plateaus and fat loss plateaus, here are three surefire ways to stoke your bodys furnace again to keep the fat coming off. . ReCalculate Your Daily Caloric Target Your metabolism slows down as you lose weight because your body doesnt need to exert as much energy to maintain its nowslimmer physique. If you dont adjust your calories to account for this, you may hit a plateau. The easy way to avoid this is to recalculate your daily caloric target after everypounds of weight loss. As youll see, the target creeps lower and lower. There are many formulas out there for determining how much you should eat to lose weight, but heres a simple one based on the Katch McArdle . grams of protein per pound of body weightgram of carbohydrate per pound of body weightgram of fat perpounds of body weight That simple macronutrient formula will put you in a moderate caloric deficit and allow for steady, healthy weight loss. To turn it into calories, simply multiply the protein and carbs by , and the fats by . . Control the Hidden Calories Most weight loss plateaus are caused by nothing more than calorie creepthat is, eating more calories than you think. This, combined with an everslowing metabolism, is a guaranteed formula for stagnation. Calories can creep in from many places. Purposeless snacking, eating out at restaurants they load calories into meals with butter, oil, sauces, etc., overdoing it with condiments, and drinking alcohol are all common ways to add enough calories to stall your weight loss without making you feel like youre completely off your diet. The sad truth is a merecalories too many per day can completely halt fat loss. To put this into perspective, thats only a couple handfuls of nuts, a few tablespoons of fatty salad dressing, or a small bag of chips. Yup, fat loss is that finicky. Its not very complicated, but it requires absolute precision. So, to overcome the calorie creep, you simply have to know exactly whats going into your body every day. You can keep a food journal, or you can do what I do calculate what you need each day, break it down into daily meals, and eat the same thing every day, every meal. I dont have the time or patience to work a bunch of variety into my diet, so I embrace the simplicity of choosing nutritious foods that I like, and eating them over and over. . Increase Your Cardio If you know that your daily caloric target is good and you have absolutely no calorie creep, then you should increase your cardio. You can add another day if possible I dont recommend more thandays per week if youre also weight training, or add time to each day I like to addminutes to each session and see how my body responds. The idea is to just tip the scales a little bit more in the direction of fat loss and observe the results. If the first round of extra cardio doesnt do it, add more anotherminutes to each session, for instance, and youll get there. Oh and do HIIT cardio, please. . Embrace the Cheat Meal Yup, believe it or not, the cheat meal actually helps you lose fat. How Well, first theres the psychological boost, which keeps you happy and motivated, which ultimately makes sticking to your diet easier. But theres also a physiological boost. Studies on overfeeding the scientific term for binging on food show that doing so can boost your metabolic rate by anywhere from . While this sounds good, it actually doesnt mean much when you consider that you would need to eat a anywhere from a few hundred to a few thousand extra calories in a day to achieve this effect. More important are the effects cheating has on a hormone called leptin, which regulates hunger, your metabolic rate, appetite, motivation, and libido, as well as serving other functions in your body. When youre in a caloric deficit and lose body fat, your leptin levels drop. This, in turn, causes your metabolic rate to slow down, your appetite to increase, your motivation to wane, and your mood to sour. On the other hand, when you give your body more energy calories than it needs, leptin levels are boosted, which can then have positive effects on fat oxidation, thyroid activity, mood, and even testosterone levels. So if its an increase in leptin levels that you really want, how do you best achieve it Eating carbohydrates is the most effective way. Second to that is eating protein highprotein meals also raise your metabolic rate. Dietary fats arent very effective at increasing leptin levels, and alcohol actually inhibits it. So, if your weight is stuck and youre irritable and demotivated, a nice kick of leptin might be all you need to get the scales moving again. Have a nice cheat meal full of protein and carbs, and enjoy the boost in your leptin levels. It can help your weight loss . Lift Heavy Weights If youre familiar with any of my work, you know Im a big fan of lifting heavy weights. Well, among the many benefits of lifting heavy is the fact that it helps speed up fat loss. A study published by Greek sports scientists found that men that trained with heavy weightsof their onerep max, or RM increased their metabolic rates over the following three days, burning hundreds more calories than the men that trained with lighter weightsof their RM. So hit the weights and hit them hard if you want to jack up your metabolic rate and in turn, speed up your fat loss. And if you want to score extra points, focus on compound lifts like squats and deadlifts, because these are the types that burn the most postworkout calories. Summary I hope you found this article helpful and remember that the journey to a lean, muscular body is a marathon, not a sprint. Have you ever experienced a weight loss plateau Were you able to break through If so, what did you do If not, did this article give you a better idea as to why Id love to hear from you at my blog, Muscle For Life