For many exercisers the stubborn fitness plateau can be very frustrating. Once you are in a fitness slump many find it a long fought out battle! There are several kinds of plateaus that one can experience during their fitness journey. Here are the top 3 common plateaus. 1. body fat reduction, 2. body weight loss, and 3. strength increase in the weight room. Now we could write a book on these three but here is my condensed trouble shooting tips for you:)) ENJOY!!
1. Body fat reduction- I feel there are 3 elements to consider that will break a plateau in body fat reduction….INTENSITY of exercise and type, nutrition programming, and lifestyle habits! If your fat loss has hit a stand still look at these three elements. One factor to look at is to evaluate your caloric intake as you may need to adjust it due to fat/weight loss. If you have not changed your exercise program your efficiency of calorie expenditure is not as high at a lower body mass. Consider a refeed day (cheat day) to pendulum your calories and carbohydrates up to super charge your metabolism. Consider also maybe your calories have dropped to low which has placed your body into a starvation mode? Has your dedication to your nutrition started to lack? Are you following your nutrition program 80%?
2. Body weight loss- The key to long term health is knowing where your bodyfat level rank? Body weight loss and body fat loss are not linear. Many focus on the scale number but could have border line high body fat levels. This is what we call a “skinny” fat person. I know, I know scale is important to so many of us:) Here is my recommendation for weighing yourself. Choose 1 day per week, the same time early morning, an empty stomach, and with no clothing. This is one of the best methods of accuracy.
3. Strength plateau- There are many keys to break the strength plateau. One common mistake I find many people doing is just winging their program. A journal is key to success! The second mistake I commonly find is the lifter trying to push to failure every set. This is very challenging on your recovery between sessions. Another common mistakes that can be identified..large weight increase between sets. Keep in mind you are only as strong as your weakest link. To increase your strength place more focus on your accessory muscle groups. By increasing the strength of these areas you will notice a considerable strength increase in your core movements.
Train Smart And Expect Success!
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