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Cutting Edge Personal TrainingAugust 14, 2017

How to crush those last 10 lbs

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Got a frustrating few pounds left? 

You've been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.

But now your results have stopped.

You’re still doing all that hard work, but it's no longer showing in pounds lost, inches shed and compliments gained.

What gives? That's seriously frustrating.

The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…

Here are my 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)

Foolproof Step #1: Eliminate The Sugar

Yeah, yeah, I know you’re eating cleaner than you’ve ever eaten before, and that you’ve eliminated the junk food that you used to enjoy. But don’t tell me that you’ve taken all of the sugar out of your diet.

When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. Too much of these “healthy” sugars are working against you.

If it has sugar grams then start knocking it out...eventually completely avoiding it.

Turn to the natural, sugar-free sweetness of stevia when your sweet tooth really needs a pick-me-up, rather than to fruit, honey or other wholesome sweeteners.

There’s even stevia-sweetened chocolate on the market that you could enjoy! Or make your own sugar-free chocolate at home by melting down unsweetened chocolate and adding in liquid stevia to taste. Just make sure that, if you are going to include a treat like this, that you don't binge on it sending you way out of your caloric/macro threshold.

Foolproof Step #2: Eat Small Frequent Meals

Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.

Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars.

Use the Easy Skillet Veggies recipe below for tender veggies to use in your small meals. Just add some protein and be sure to pack it ahead of time to eat on-the-go whenever 2.5 hours has passed.

You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!

Foolproof Step #3: Increase Workout Intensity

It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker?

As soon as your workout routine falls into a rut, you can be sure that your results will do the same.

To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.

You might as well get the most out of your time in the gym, and pushing yourself will do just that.

There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.

You can do this!


Bonus Cardio Session

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To take your fat-torching results up another notch, add a bonus cardio session to your evening routine.

Spend 20-30 minutes before dinner doing sprints, riding your bike, swimming laps or doing burpees.

Try this for 30 days...the results will be phenomenal!


Easy Veggie Skillet

​This mixture of tender veggies is perfect for your packed meals within the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons that I chose these three particular vegetables (red onions, mushrooms, and asparagus) was because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 2 teaspoons olive oil
  • 1 red onion, halved and sliced
  • 2 bunches Asparagus, trimmed and cut into 1-inch segments
  • 4 cups white mushrooms, stems removed and sliced
  • ¼ cup white wine
  • sea salt and black pepper

Instructions

  1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
  2. Add the asparagus and sauté for another 4 minutes.
  3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutritional Analysis

One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.

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Nashville Personal Trainer, Jim Cipriani
James Cipriani - CPT
  • Master Level Personal Trainer
  • Leader in the Fitness Industry for over 20 Years
  • Over 30,000 Personal Training Sessions Completed
  • Countless Success Stories, and
  • YOUR Fitness and Nutrition Coach in Nashville, TN!

My Place or Yours!

Come to my facility located in the Music Row section of Nashville.

In-home Personal Training available in all of Nashville, Belle Meade, Brentwood, and Franklin.

Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.

Results begin with the Program, Me as Your Coach, & YOU!


(203) 733-9385
www.JimCipriani.com
jim@jamescipriani.com



Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.

Specifically...Frequency AND Consistency.


In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work

That means, if you work with me...

1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.

2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.

3 x Week, you should be adding:
- 1 Interval Cardio Day.

On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week.Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.

Are you meeting the Cutting Edge Exercise Guidelines?