@moveupscaledown - thank you for your kind words!
A bit of my background before I answer your questions. Six years ago I was diagnosed with hypothyroidism. I gained a lot of weight (some due to the actual thyroid issue, some due to ensuing depression). Earlier this year, however, my thyroid levels stabilized within an acceptable range. This allowed me to start losing weight without having to starve myself. Because I have a degree in Nutritional Sciences and have extensive research background in the field, I designed my meal and exercise plans to suit my specific needs. My doctor approved the plan and I proceeded to implement it in May of this year.
I tell you this because the meal plan I am on is not suitable for someone who has not had thyroid issues. In fact, it can be detrimental to those with no history of thyroid problems due to being too aggressive.
But, my exercise routine is suitable for anyone willing to give it a try! Here's what it currently looks like:
Monday - Upper body workout (dumbbells and resistance bands). It consists of both compound and isolation exercises. The whole routine lasts about an hour and is based on progressive overload.
Tuesday - Lower body workout (barbell, dumbbells, resistance bands). The details are pretty much the same as for upper body with the following additions: foam rolling before and after the workout, as well as 30 minutes of stretching afterwards
Wednesday - Physical therapy (I injured my knee last year). Various exercises for about an hour, as directed by my therapist. I also have a Pilates class on this day.
Thursday - Running day. I started the C25K program a few months ago to ease me back into running after a very long hiatus. As of now, it's 25 minutes worth of running, but this increases as I move through the program.
Friday - Core and bodyweight workout day. This is where I do back extensions, planks, push-ups and other core exercises, such as crunches of various kinds. Some days I add kettlebells, depending on my energy levels.
Saturday - Rest. I still do my step goal, but I don't do any other workouts.
Sunday - Running. Same as Thursday. Timing varies based on where I am in the C25k program.
As you can see, there's heavy emphasis on strength training. This helps me preserve lean body mass as I lose weight. This is an essential part of my program because I have to be careful not to destabilize my BMR. I highly recommend a strength training regimen to anyone losing weight. It doesn't have to be as extensive as mine to be effective. I am a huge fan of bodyweight exercises - no special equipment needed, just your own body!
As far as getting out of a plateau, it really depends on where you are at right now. How much did you already lose? How much more do you have to lose? What is your calorie deficit? Exercise routine? If you have a large caloric deficit, adding a bit more calories for a few weeks might be a good idea. When our bodies have been functioning at a deficit for a while, they tend to adapt and become more efficient. This is not permanent. You can give a boost to your metabolism by eating a bit more. Also, changing up your exercise routine can do wonders. If you walk for exercise, for example, try finding a route that is more hilly than you are used to. Going up and down hills works different muscles than walking on level terrain. It's also a nice way to build up endurance!
@tamado - yes, BMI is a very imperfect measure of our overall health, but it has its purposes. For me, getting into the "overweight" category will mostly be a mental victory. I felt similarly when I went from "morbidly obese" to "obese". Though, I'd say that transition was much more significant health-wise.
@Move.It.Move.It - I am glad you will give it a try! Remember, you can modify any given exercise to suit your own needs. If you can't do a full push-up, for example, there are many easier variations to get you started. Same goes for lunges, squats, etc. When I started at 253 lbs, I was way too weak and heavy to do a proper push-up. So, I started with wall push-ups, then progressed to counter push-ups, and now I am at knee push-ups. I still can't do a full one! But, that's OK - I will eventually when I build up my strength and lose weight. These exercises are still immensely helpful regardless of where you start.
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