Thank you.

Plateaus are common and can be often traced back to diet, training or
rest factors. The ultimate plateau would be to reach your genetic
limit but few of us if any have reached that.

Diet wise as you lose fat you will need to reduce your caloric intake
to continue losing. If you want to build muscle at the same time you
will need to eat enough protein to support muscle gain. But the tricky
thing is that excess calories from protein can cause fat gain as well
so you have to be careful. Generally 1 to 1.5 gram per pound of LEAN
body weight will work.

Training wise if your prone to fat gain you will probably make your
best progress by including weight training with cardiovascular
activity. For weight training relying on basic compound movements will
build the most muscle and burn the most fat. Your aim should be to get
stronger on them for reps. Cardio wise make your cardio sessions
longer to burn additional calories. If they are long already (1 hour+)
then make them harder by completing more distance each session.

Rest is very important for building muscle and burning fat. most
people don't get enough to optimize either. Aim for enough sleep to
get up feeling truly refreshed each morning. Remember if your tired
you won't be able to train intensely enough to stimulate fat loss and
muscle gain.


If you want a more comprehensive program design I offer phone
consultations for $400. This covers a full weight training, cardio and
dietary program designed for your specific needs. Along with 6 weeks
of instruction to keep you focused and on point. Email me at
lhosannah@... if you are interested.

Law





--- In LawrenceHosannahFanClub@yahoogroups.com, "malesketel"
<malesketel@...> wrote:
>
> Let me start off by saying what a wonderful physique you have. I have
> been overweight for most of my life. I started training about a year
> ago and have lost weight and reshaped my body, however, I seemed to
> have reached a plateau. What would you recommend for me to stay
> motivated and take my training to the next level
>