Fitness Model

[Bubblicious]

I do split routines 4 days a week and am having trouble losing the last 4 lbs. I am on a strick diet and excersize program, but have reached a plateau. Any suggestions?

[gl2thextreme]

Bubblicious,

Those last few pounds seem to be the hardest to lose! Don't you hate plateaus? How about trying to increase the cardio levels? Are you taking any supps?

GL

[nmsrick]

Sometimes you just need to shock your body. Here is an example of what I have done is the past to get lean quick.

Day 1
Chest/ Back - superset 12-15 total sets no more than a 30 second bread between supersets

ex workout

Incline Dumbell Press (i have had 2 shoulder surgeries so I always use dumbells) with Pull ups 4 sets
Flat Flyes with bent over rows 4 sets
Dips with cable rows 4 sets

1 stripping set of cable cross overs
1 stripping set of hamer strength high rows

Day 2
Legs - superset quads and hams except for a squat (or leg press if you have a bad back) with walking lunges 15-17 total sets for quads 10-14 for hams
ex...
Squats with walking lunges 3-4 sets (lunges must be atleast 15 with each leg)
Leg Press with straight leg dead lift 5 sets
Leg ext with leg curl 5 sets

1 set stripping on nautalus leg press (i do this every 3rd or so leg workout just to shock)

Day 3
Arms and Shoulders - superset bi's and tri's 10-12 sets. superset shoulders

ex...

straight bar curl with lying french press 4 sets
incline db curl with seated french press 4 sets
Hammer curl with rope ext 4 sets

db curls 1 set run the rack
nautalus tri press 1 set of stripping

db military with side raise 4 sets
upright row with bent over rear delt raise 4 sets
Front raise with shrugs 2 hard sets

stripping on nautalus military press 1 set

That was kind of long winded but your heart rate will be between 120-140 and you will burn calories like no tomorrow. I do each body part 2x per week and each workout for a single person should take no more than 45-55 min.

I then stretch for 5 and do 20-30 min of med cardio on a low impact maching such as stair master or eliptical.

[olinerules87]

Try running more and supplementing fish oil. Fish oil has helped me drop a few lbs.

[Hillbilly]

I do split routines 4 days a week and am having trouble losing the last 4 lbs. I am on a strick diet and excersize program, but have reached a plateau. Any suggestions?
you could also try using really light weight and a ton of reps that seems to work well for most

[DLATINMAN]

Try Doin A Total Body Circuit Training Workout Every Other Day And On Ur Cardio Days Do A 20minute Interval On The Treadmill......intense!!!!!!

[JFit2000]

I use Thermo Lean by Pro-RX and throw in the latest fat burn booster they make called T2... give it a couple weeks, you will see the difference.