As a lot of guys near the finish line of their weight-loss goals, they’ll find that their progress has stalled. Even after weeks of dedicated effort in the gym and healthy eating, the scale will refuse to yield that last 10 pounds. Lots of guys will think: What gives? My weight-loss plan was working before—why isn’t it working now?
Here’s why: As you whittle away the excess fat, the game changes.
See, lots of guys will say they just want to “lose the last 10 pounds.” But by that stage of their physical transformation, what they really want is to attain a lower body fat percentage and a bigger, more defined musculature. And for that, they need to shift gears on their previous weight-loss plan to something that more closely matches the next phase of their goals.
1. Know that it will be difficult
Arguably the most important aspect of chiseling away the last few pounds is to understand that the necessary diet and exercise adjustments will challenge your physical and emotional willpower. Like a runner nearing the finish line or a weightlifter nearing his last rep, this is when you really feel the strain of your endeavor—and when a big effort makes a big difference.
Yeah, it’ll be tough—but if you’re serious about your goals, then this is the way to achieve them.
2. Don’t beat yourself up
Few things are more frustrating than checking in the mirror after a grueling workout—you know, one of those sessions where you leave a personal sweat pond on the gym floor—and seeing, well, not much change.
That’s why it is vital for your continued success that you interpret every little sign of progress as a giant step forward.
3. Hold yourself accountable
Simply creating a specific, time-based deadline for yourself will be a motivating factor, and it will make it easier to remind yourself of why you’re pursuing a punishing fitness and diet regimen.
4. Don’t trust the scale
Remember, the proverbial “last 10 pounds” is more about physique then weight. Muscle, as you’ve heard, weighs more than fat. That means your trusty scale, which was your guiding compass throughout your previous weight loss goals, won’t offer you much insight on your progress.
A better strategy: “Focus on gaining muscle and losing body fat. You’ll see the change. The scale won’t have to tell you. You will see more muscle definition and you’ll become more vascular.”
5. Hire a trainer
Lots of guys are skeptical of hiring trainers, especially if they’ve managed to lose weight on their own. But in this more challenging phase of transforming your physique, having a coach you trust can be a powerful way to make good on your goals, adjust your fitness routine, and stay on track with your nutrition plan.
A good coach will push you past what you think you are capable of achieving , They can help you through the mental struggles of training, coach you on technique, and help prevent over training, an often overlooked component of an intense training regimen.
6. Time your meals and workouts
We get it: You’re a busy guy with a busy schedule, and getting a workout in can be difficult enough as it is. But if you really want to hammer your body into shape, you’ll need to schedule your effort for optimal results.
7. Cut the booze
Yeah, yeah, we know: Over your dead body. But listen up, man: If you really want to get past that plateau and see progress where there was none before, then it’s time to re-examine your priorities when it comes to alcohol, because cutting it completely will give you a huge boost toward your goal.
Here’s why: “Alcohol provides nearly the same amount of calories as fat and almost twice the calories of protein and carbohydrates,but absolutely ZERO nutritional value.”
8. Clean up your diet
Step one: Cut all the crap. You’ve already (presumably) dropped alcohol and junk food, which is a big first step. Next is eliminating processed foods, which are riddled with all kinds of preservatives and junk that can throw off your progress.
For a guy trying to lose those last stubborn 10 pounds, it could be a diet of 50% protein, 30% fats, and 20% carbohydrates. Be aware, though: “This is for an average guy looking to lose those last 10 pounds, not someone who is just looking to maintain his current weight or an athlete looking to enhance performance.”
9. Limit your carbs
Cutting carbs can be difficult for the average guy, because carbs are a vital energy source for workouts and day-to-day functioning. And if you’re going through a stressful phase—be it professional, personal, or social—now is probably not the time to be cutting carbs. Most guys can start by cutting simple carbs first. That means no processed sugar, booze, bread, pasta, or rice.
You can also get your carbs from sources such as oatmeal, sweet potatoes, and nutrient-dense vegetables like broccoli, asparagus, and cauliflower. These vegetables not only pack complex carbohydrates that will give you energy without a sugar spike, but also provide crucial vitamins, minerals, and nutrients to keep your body running smoothly.
10. Eat consistently throughout the day
The most effective way to stoke your metabolism, stay energized, and fuel your muscular growth is to provide your body with a steady stream of protein, fat, and carbohydrates (in their proper proportions).
Here’s why: When your body senses a lack of fuel, it responds by slowing down your metabolism and holds on to body fat for later storage. Furthermore, getting too much fuel at one time can trigger an insulin spike, which encourages your body to store excess blood sugar as fat. Stay steady and consistent, and you’ll avoid both those pitfalls.
11. Hydrate or die
It can be tempting to “lean out” by dropping water weight, but that’s just counterproductive and dangerous. Working out often can dehydrate you, so be sure to replenish your body with plenty of water.
Plus, dehydration can often be mistaken for hunger. Staying hydrated can knock down your hunger pangs and prevent you from reaching for that desperation candy bar that will ultimately set you back.
12. Lift heavy
Remember: Losing the last 10 pounds isn’t as much about “weight loss,” per se, and more about body composition. By the time you’ve achieved a body fat percentage low enough to have your sights set on the last 10 pounds, it’s time to shift your focus from stubborn fat to the muscles that you want to see.
13. Turn up the intensity with HIIT
High-intensity interval training (HIIT) can leave you utterly winded and exhausted while also taxing your muscles. Adding new types of cardio in the form of HIIT is the most effective way to burn calories, boost your metabolism into high gear for periods long after you’ve stopped the activity, and burn body fat—while sparing all that hard-earned muscle you’ve worked for.
14. Remember to rest and recover
Your body needs time to rebuild your muscles after a workout, and all that protein powder and HIIT won’t make much of a difference if you don’t get adequate sleep and recovery time. You will be tired during a grueling workout and nutrition regimen—so invest in your gains by recharging every night and on your recovery days.
15. Have fun
The worst way to approach a fitness routine is like a death march. Sure, losing weight is challenging—but you should still enjoy the process on your way to your big goal. That means understanding what motivates you and what you enjoy about workouts. Are you a team guy, or a solo operator? Do you like some competition in your workouts, or more of a cooperative atmosphere? Figure out what you enjoy about your routine, and lean on that to succeed.
Article courtesy of Men's Journal
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