Weight Loss Plateaus Part 2: 5 Ways to Kick Start Your Weight Loss Again

4. Pyramid Your Weight Training Sets

A study conducted by the Department of Exercise and Wellness at Arizona State University revealed that people who changed the number of repetitions during their workout noticed an increase in upper and lower body strength twice as much over a 12 week period compared to those who changed repetitions every month. My favorite way of changing reps is trying a pyramid workout. Pyramiding involves changing the weight and the number of reps with each set. So you pyramid up in weight and pyramid down in reps for each set. Below is an example of a 3 set pyramid workout for a bicep curl that I have used

Set 1 - 15 reps, 20 lbs
Set 2 - 12 reps, 25 lbs
Set 3 - 10 reps, 30 lbs

5. Tighten Up Your Nutrition

The truth is that almost everyone could do with improving their diet. I would try a week or two of almost perfect nutrition. This is where you never skip breakfast, eat 5-6 small meals each day, never eating until you are full and avoiding late night junk food. I would also suggest reducing the amount of food you eat by 20%. Remember you don't have to eat your entire plate, leave some leftovers for later.

Move Your Body, Move Your Life

Kenn Kihiu

http://www.dancexfitness.com/