It’s normal to hit plateaus when losing weight. It’s a result of losing muscle mass associated with eating less calories. When we lose muscle mass our basal metabolic rate (the rate at which we burn calories at rest) goes down. This means that in order to lose more weight, it’s necessary to eat even less. Not a good prospect in my opinion.

The other option, and the one I prefer, is to add some resistance training to your workout program. Performing some sort of regular resistance training will add back some of the muscle lost through dieting and then some, especially if you’re lifting heavy. By adding more muscle you’ll be able to speed up your basal metabolism so you can eat the same and still lose weight.

If you’re already doing resistance training and have hit a plateau, then increasing your cardiovascular training can do the trick. My favorite way is to add some interval training into the mix. This is where you vary the intensity of your work intermittently. For example, warm up for 15-20 minutes starting at an easy intensity, and building to moderate intensity. Next do 30 seconds hard followed by 90 seconds easy to moderate. Repeat for 10 sets. Finish your workout with a 10 minute easy cool down.

So now you’re thinking, “I’m doing all of that and the weight is still not coming off!” It could be that your diet isn’t what it should be. If so, it’s time to clean things up, or at least get an accurate picture of what you’re actually eating. I always have my clients keep a food journal. It’s very simple; you write down EVERYTHING that has calories that goes into your mouth! (This includes food and fluids.) Write down the amount (be honest), the time of the day, and your hunger on a scale of 1-10 (1 is not hungry, 10 is starving). Also write down how you felt after you ate, and how you ate (standing at the fridge, watching TV, while reading, driving, etc).

Once you have a better idea of what you’re putting in your mouth, then it’s time to see what’s going wrong and where you could improve. Remember, a diet high in fruits and veggies, low in saturated fats, high in fiber and whole grain products, has low fat dairy products like yogurt and cheese, and incorporates lean protein sources will always be the best way to eat. Here’s the key…Everything in moderation! Moderation leaves room for the occasional treat, so without being ‘perfect’ you can still.

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Dear Frustrated,
I find the best exercises for the lower body are lunges and step-ups. To get the best results you need to vary the exercises and work from all different angles. So I like front lunges, side lunges, curtsy lunges, rear lunges and pivoting lunges. I used a lot of these lunges on my Below the Belt Body Bar video/DVD.
Keep in mind, you don’t have to do all the variations in a single workout, but do 2 of the variations of the lunges and add in some step-ups. I love step-ups as they are extremely effective in developing shape for both the thighs and the glutes. Once again l find it most effective to work from all angles, front, side, crossover, rear. You can find all these exercises on my Ready, Set, Super Set! DVD.
One of the biggest mistakes that people make when working their legs is that they don’t use enough weight. To maximize results you need to work with at least a 15lb Body Bar or 10-15lb dumbbells. Don’t be scared of getting bulked up because you won’t. Women don’t have the hormonal make-up to develop big muscles. These exercises, with the right amount of resistance, will give you fast results. Even after four workouts, you will see a difference!

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