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Breaking Plateaus: Tips for Cardio Based Weight Loss, Strength Training, and Caloric Intake

Learn how Reddit user GroundbreakingTie807 broke a plateau, lost 23 pounds in 4 months doing cardio, and got advice for strength training to burn more fat and avoid muscle loss.

Article by Madeleine Smith

A before and after photo of a 6'0" male showing a weight reduction from 221 pounds to 198 pounds. A respectable loss of 23 pounds.
M/21/6’0” [221>198=23] My goal is 185 but I’m happy with the progress so far (all cardio no strength training) I’ve been at an plateau all august so any tips would be appreciated!
Originally posted on /r/progresspics

Introduction

If you feel stuck on your weight loss journey or want to avoid losing muscle while losing fat, this Reddit user's journey has some valuable tips. GroundbreakingTie807 shared their weight loss progress, seeking advice, and received helpful responses from the Reddit fitness community.

Cardio-based Approach

GroundbreakingTie807's weight loss approach focused solely on cardio exercises, including running, stair climbing, and jump roping. They also practiced intermittent fasting and maintained a calorie deficit. However, this aggressive approach led to a weight loss plateau, and they sought advice.

Strength Training

The most common advice GroundbreakingTie807 received was to incorporate strength training to avoid muscle loss and burn more fat. Lifting weights helps your body consume more calories and putting on muscle helps reduce the risk of injury. The Reddit community suggested exercises like full-body compound lifts, squats, deadlifts, and other weight-based exercises.

Caloric Intake

GroundbreakingTie807 asked about the appropriate caloric intake for their body type and weight. The community suggested eating less than the maintenance level calories if you want to lose weight, but not too much as it could lead to muscle loss. Ideally, you should aim for 1-2 pounds of weight loss a week, and no more than that for muscle retention.

Conclusion

GroundbreakingTie807's journey shows that a balanced approach to fitness and weight loss is important to reach your goals. Incorporating strength training, monitoring your caloric intake, and avoiding weight loss plateaus with periodical adjustments to your routine can help achieve that lean body you desire. When you understand the science behind weight loss and the experts' advice, you can build a sustainable and effective fitness plan that works for you.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.