“How do I break through a plateau?” is a very common question. I know it’s frustrating, but plateaus happen to all of us.
Before we actually can call the weight loss stall a plateau we need to sit back, take an honest look at a few things and ask ourselves some hard questions.
- Am I making the best food choices and creating a deficit every day?
- Is my gym effort consistent?
- Am I drinking enough water and getting enough sleep?
If you’ve answered no to any of these, readjust and revisit in a few weeks.
If the answer to all of the above is yes, then congrats! You’ve hit a plateau.
You’re probably thinking “did she really just congratulate me for not losing weight?”
Well, yes. Yes I did.
I did because it means you’ve literally out worked your own body. You’ve worked so hard to change your body composition that it’s actually adapted to the exercise you’ve been doing so it doesn’t have to work as hard to burn the same calories it used to.
How to break out of a plateau, easily:
I am so happy you asked! There’s a handful of things we can to do help push us through the brick wall that is the weight loss plateau.
The first thing we can do is increase the intensity of our workouts.
- High Intensity Interval Training (HIIT), speeding up your usual workout or bumping up the resistance level are excellent ways to accomplish that.
- Examples are adjusting speed + incline on the treadmill, adding resistance if you ride the bike, rowing faster if you like the Concept 2’s, speeding up the stairs on the Stairmaster, etc.
Speaking of bumping up resistance, WEIGHT TRAIN.
- Ladies, you will not look like a man. Weights are your friend for burning fat, toning and being the strong independent woman you already are. #iammyownjaropener
Add an extra workout session or two a week.
- Sometimes it just has to be done. More exercise = larger deficit = weight loss.
And last but not least, try something new.
- Say you usually walk or run on the treadmill – hop on the elliptical. If you already use the elliptical, try an Arc Trainer, even going outside to walk instead of walking on the treadmill will help!
If you’re totally burnt out, take a breather. Rest for a few days or even a week, eat on track and enjoy a break from the chaos of gyming it and the rest of your life. Learn to rest, not quit.