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Weights Set
Weight Loss Plateaus - Adaptive Thermogenesis
Weight loss plateaus can be frustrating and detrimental to your fat loss if not dealt with swiftly and properly. Another way to look at weight loss plateaus is that they are actually your body settling in at a new body weight set point.
The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I'm talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight (I know for me 175lbs was a set point, in my own system for quite some time).
In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I'm talking about adaptive thermogenesis. Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people's body weight set point.
This is important so I want to make sure I'm explaining it clear enough so here's an oversimplified example.
You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference.
It doesn't work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.
What is the driving force behind this? Here are some candidates are:
* Changes in body weight
* Changes in Leptin
* Changes in Insulin
* Changes in Thyroid Hormones
* Depletion of Fat Stores
Fortunately you can beat all of these, prevent adaptive thermogenesis, and keep the weight loss coming.
The answer?
Exercise combined with diet.
This seems to help - but not in all cases. We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training.
If you are currently stuck at a weight loss plateau, you need to break your body's set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.
Here's what to do next. Once you break though your sticking weight using Warp Speed Fat Loss (or which ever method you choose), maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body's set point.
Maintain your new weight for 4 weeks (this is ideal - if you can't go that long at least do 2 weeks) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body 'thinks' that is the new normal.
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do i need to increase more weights for each set?
for ex. 3set 25reps with 40lbs
2set 20reps with 50lbs
1set 15 to 10reps with 70lbs
1set 10reps with 90lbs
i do this with my chest and shoulder, And when is the time i need to add more weights? please help me out with this, and if i do barbell press do i really need to do dumbbell press?
It wouldn't be a bad idea to do dumbbell presses...I actually prefer using dumbbells. It targets the smaller muscles that you wouldn't hit with regular barbell presses, uses more of your stabilizer muscles, gives you a better range of motion, and is much more safer (drop the dumbbells if you can no longer lift).
Are you trying to gain muscle? If so, try to do around 8-10 for the 1st set then 6-8 for the next two while increasing the weight.
For my first set, I'll do 10 reps of 65lb dumbbells. 2nd set I will do 70lb for 8 reps. Next set I will do 6-8 reps with 75lb.
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