Weight Loss Resistance/Plateau Buster Plan*
Cycle plans #1 and #2 weekly:
PLAN #1 – Eat Less, Exercise Less Plan (see guides below)
Eat Less Plan
3 meals per day – 2 meals are protein shakes, 1 real food meal
Exercise Less Plan
3 relaxation exercise sessions of at least 1/2 hour per week per week, plus
2 traditional weight training per week, plus
1 hour daily slow walking (3.0 mph or slower) per week
PLAN #2 – Eat More, Exercise More Plan (see guides below)
Eat More Plan
3 real meals plus 2 shakes – 2 times the starch after workouts
Exercise More Plan
3 traditional weight workouts per week, plus
2 interval cardio workouts per week, plus
2 traditional cardio workouts per week
FOOD GUIDES
Real Food Meal Plan:
3 parts non-starchy veggies, 2 parts lean/clean protein, 1 part low glycemic whole food starch such as beans or yam or brown rice = 1/2 cup, small amount clean fat
Shake Recipe:
30-50 grams of pea protein for maximum sustained fullness, mixed with almond or coconut milk, one scoop greens, one scoop reds/oranges/ purples (speak to me about brands)
EXERCISE GUIDES
Relaxation Exercises:
napping, gentle yoga, massage, tai chi, etc.
Traditional Weight Workout Recommendation:
-5 sets of max 10 reps each of four exercises (recommended – chest press, squat, overhead shoulder press, back rows), or
–traditional weight circuit hitting all major body parts for no more than 12 reps- at least 3 sets
Traditional Cardio and Interval Workouts:
-typical cardio or interval class at the gym
-light jog, brisk walking
-intervals on the elliptical or treadmill – 1 minute bursts with 3 minute cool downs for
20-30 minutes
*Adapted from: Keoni and Jade Teta’s (MetabolicEffect.com, The New ME Diet) protocols
**For severe metabolic damage stick with Eat Less Exercise Less until metabolism starts to respond with fat loss and HEC changes.
***To find the right balance (how much carb/protein), measure cravings, energy, hunger and fat loss.
****To repair severe adrenals or thyroid damage, expect it to take 3-15 months although when you see metabolic response (in as little as 3 months) you can start to take the calories and exercise up slowly.
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Hi Susan, good morning. I am logging into your website, pretty much daily, as I’m finding it very helpful. I’m looking to follow the ‘plateau buster’ guidelines / you ask the reader to check in with you about brands. Can you make a recommendation, pls.? Thank you. Kind regards, Deb