Help me break through this plateau

Huggles

Hi all,

As some of you may know from my thread in fitness logs (http://boards.ie/vbulletin/showthread.php?t=2055644926&page=2) I have lost a good deal of weight recently, roughly 4 stone since April.

This was done through a massive diet overhaul and exercise twice daily. However, lately I seem to be hovering at the same weight (15stone) with 2/3 stone still to go.

Here is my routine and diet....

7.30am - 40 minute walk to work. I keep the pace pretty intense where if I was walking with someone it would be difficult to talk.
8.30am - Bowl of shredded wheat with spoon of bran and flax mixed in with slimline milk
10.30am - Apple/yoghurt
12.30pm/1.00pm - Can of Tuna with 2 slices mccambridges brown bread, salad leaves and a boiled egg.
2.30pm/3.00pm - Apple/another can of tuna
5.00pm - 40 minute walk to home. I keep the pace pretty intense where if I was walking with someone it would be difficult to talk.
6.00pm/6.30pm - Chicken breast fillet with a large green salad or an egg dish and a large green salad. Very rarely it could be a thin slice of lasagne.

I do the walking 2 times a day 5 days a week with a longer walk on Saturdays and usually a 40km cycle. Sunday is usually a day off. Some weeks I alternate walking into work to cycling, but it is only a 20 minute cycle and I don't feel like I get much from it.

I am also doing kettlebells to but due to time constraints I can't do them as often as I would like.

EDIT: Also drinking between 3/4 litres of water everyday too.

Has anyone got any advice to offer on how to break through this plateau? This morning I wore a 20kg weighted vest on my walk to work and it seemed to do the trick in increasing intensity...should I carry on with the vest?

Cheers in advance!

celestial

Huggles wrote: »

Hi all,

As some of you may know from my thread in fitness logs (http://boards.ie/vbulletin/showthread.php?t=2055644926&page=2) I have lost a good deal of weight recently, roughly 4 stone since April.

This was done through a massive diet overhaul and exercise twice daily. However, lately I seem to be hovering at the same weight (15stone) with 2/3 stone still to go.

Here is my routine and diet....

7.30am - 40 minute walk to work. I keep the pace pretty intense where if I was walking with someone it would be difficult to talk.
8.30am - Bowl of shredded wheat with spoon of bran and flax mixed in with slimline milk
10.30am - Apple/yoghurt
12.30pm/1.00pm - Can of Tuna with 2 slices mccambridges brown bread, salad leaves and a boiled egg.
2.30pm/3.00pm - Apple/another can of tuna
5.00pm - 40 minute walk to home. I keep the pace pretty intense where if I was walking with someone it would be difficult to talk.
6.00pm/6.30pm - Chicken breast fillet with a large green salad or an egg dish and a large green salad. Very rarely it could be a thin slice of lasagne.

I do the walking 2 times a day 5 days a week with a longer walk on Saturdays and usually a 40km cycle. Sunday is usually a day off. Some weeks I alternate walking into work to cycling, but it is only a 20 minute cycle and I don't feel like I get much from it.

I am also doing kettlebells to but due to time constraints I can't do them as often as I would like.

EDIT: Also drinking between 3/4 litres of water everyday too.

Has anyone got any advice to offer on how to break through this plateau? This morning I wore a 20kg weighted vest on my walk to work and it seemed to do the trick in increasing intensity...should I carry on with the vest?

Cheers in advance!

Think of it like this - you've been doing the same exercise routine for the past while, with the same diet, and yet are expecting more results....

You're on the right track with the weighted vests for sure. If you're looking take things to the next level, lose the rest of the weight and look great, do you think walking is going to cut it? If it did everyone would be walking around looking pretty ripped

Kettlebells - you say you have time constraints - why don't you substitute your walk on Saturday for a good session with the kettlebells? Even doing bodyweight exercises would be a LOT better than a long walk.

--amadeus--

Yea, what he said. You need to up the intensity of your exercise, at this stage for you now walking to & from work just fits under "active lifestyle" along with taking the stairs not the lift and so on. To continue to make improvements you now may need to specifically build in time to exercise, either running, cycling, rowing or some gym work. Whatever floats your boat basically but you have obviously reached an equilibrium where you are no longer in calorie deficit so are no longer losing weight..

Huggles

Cheers guys

Very helpful

Gonzales

Huggles wrote: »

Hi all,

As some of you may know from my thread in fitness logs (http://boards.ie/vbulletin/showthread.php?t=2055644926&page=2) I have lost a good deal of weight recently, roughly 4 stone since April.

This was done through a massive diet overhaul and exercise twice daily. However, lately I seem to be hovering at the same weight (15stone) with 2/3 stone still to go.

Here is my routine and diet....

7.30am - 40 minute walk to work. I keep the pace pretty intense where if I was walking with someone it would be difficult to talk.
8.30am - Bowl of shredded wheat with spoon of bran and flax mixed in with slimline milk
10.30am - Apple/yoghurt
12.30pm/1.00pm - Can of Tuna with 2 slices mccambridges brown bread, salad leaves and a boiled egg.
2.30pm/3.00pm - Apple/another can of tuna
5.00pm - 40 minute walk to home. I keep the pace pretty intense where if I was walking with someone it would be difficult to talk.
6.00pm/6.30pm - Chicken breast fillet with a large green salad or an egg dish and a large green salad. Very rarely it could be a thin slice of lasagne.

I do the walking 2 times a day 5 days a week with a longer walk on Saturdays and usually a 40km cycle. Sunday is usually a day off. Some weeks I alternate walking into work to cycling, but it is only a 20 minute cycle and I don't feel like I get much from it.

I am also doing kettlebells to but due to time constraints I can't do them as often as I would like.

EDIT: Also drinking between 3/4 litres of water everyday too.

Has anyone got any advice to offer on how to break through this plateau? This morning I wore a 20kg weighted vest on my walk to work and it seemed to do the trick in increasing intensity...should I carry on with the vest?

Cheers in advance!

Fair play on great progress & on maintaining discipline (thats the hard part). Walking with the vest is a good variant or maybe try jogging home in the evenings.

When you plateau but have maintained your regime then that's as good as it gets for that regime. I suspect you already know but you need to up the ante. If time is your constraint then put in extra effort (go faster) on your exercises. Not much room for improvement on diet IMO.

Up the Ante for best results. G'd luck.