Be more active outside the gym. The FDA's Dietary Guidelines for Americans 2005 recommends a minimum of 30 minutes of physical activity most days of the week to maintain health, and at least 60 minutes to help manage body weight. If you're going to the gym four times a week, that leaves you with three days where you still need to be active. Walking is the best exercise for those "off" days. It's gentle enough to allow your body to recuperate from the heavy workouts at the gym, but still raises your metabolism to carry on the weight loss.
Get a pedometer and aim for at least 8,000 steps a day. You'd be surprised to learn most people barely make 4,000. Office workers sometimes stay under 3,000. "Activity is the key," says Sullivan. "You can walk at a brisk pace, ride a bike (but be sure you are working at this little bike ride), swimming, tennis, even golf (forget the cart) are all ways to keep your body moving and increase the energy you are burning."
Shake Up Your Workout
It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely.
Are you doing the treadmill for an hour every day? Give it up and enroll in a kickboxing class instead. Doing the stationary bike? Switch to the Stairmaster. Or try playing with the intensity of the workout. Add one minute intervals at a high speed or incline (not both) followed by three or four minutes at a lower intensity. If you've been working alone, it may be a good idea to enlist the help of a workout buddy or even pay for a few sessions with a personal trainer. "Whenever you change a workout routine your body will respond by dropping fat/weight," says Sullivan.
Many people do not work hard enough. "You need to understand it isn't only the kind of activity you are doing but the frequency, the duration of each exercise session, and the intensity during your session," says Sullivan. "A little walk in the park is not exercise necessary to drop weight. People come to me and say, 'I ride my bike every night with my 4-year-old and I am not seeing any changes in my body.' They need to keep the 4-year-old home while they ride hard for an hour and then come back for a cool down with their child."
If you need help planning an exercise routine but can't afford a personal trainer, try Free Trainers, an online program that offers pre-designed workouts to fit any goal and level. Learn exercise routines, track your progress, calculate your caloric intake, and interact with other members following the same program.