Nobody likes to hear the word ‘plateau’ when they’re trying to meet a fitness or nutrition goal. When the boundaries are being pushed but progression has simply stalled. Fitness levels are not progressing like they previously had or losing weight is minimum, this becomes extremely disheartening and frustrating.
Most people will experience this plateau stage. The frustrating part of plateauing is that previously all the correct boxes have been ticked and some success would have been achieved.
The body will have started to adapt and become accustomed to the ways in which it has been trained, or change of eating routine.
Plateauing is part of the journey it will be challenging, but strategies need to be found to channel the challenge.
Most of the time all the body requires is a few new changes. At the beginning small changes should be adopted, one or two should help kick-start a response from the body.
Overloading the body with lots of changes can become destructive. Monitoring progression is essential, if a number of changes are put into place it’s impossible to work out, which changes are working or which one’s aren’t. The body needs time to absorb and respond to the changes; therefore making one change at a time is sensible.
Avoiding the plateau stage can be difficult, but here a few tips that could rescue you from hitting this frustrating stage.
I will discuss this in two parts one looking at plateauing from an exercise perspective and the other from a weight loss perspective.
Over-training is one way in which the body can hit plateauing; it is essential that the body recovers from exercise if it’s over-trained the body isn’t able to absorb the training.
If the body is going into exercise tired, the body isn’t able to get maximum output from the workouts. Don’t be afraid to let the body recovery, and make sure rest days are part of training.
Having a structured training program in place should help to avoid plateauing. Aim to have a catalogue of exercises, which target different muscle groups. Don’t stick to one piece of equipment or machine include different ones. Mixing Cardio and strength exercise are essential alongside mixing training up with different types of training methods such as; changing the number of repetitions, sets or alter the amount of recovery between reps and sets.
Weight-loss plateauing can be extremely frustrating when progression is limited. A few small changes can make a difference if you’re on a diet, which is controlled by calorie counting. Adjustments are required throughout the journey, make sure you’re in touch with the input versus output of food and exercise if this isn’t balanced it will lead to plateauing.
Just like exercise the body can get used to the same types of food. There needs to a constant change in the diet, sticking to the same types of food will slow the weight loss progress down. Keep the body guessing with different meals and don’t be afraid to allow the body a treat.
Working out is important when trying to avoid weight loss plateau. This needs to be spiced up, don’t stick to one form of exercise embrace and experience different types.
Two factors, which aren’t food related, but have a significant impact on weight loss or weight gain is the amount of sleep and possible hormone imbalances. If the body isn’t able to recover this will have an effect on the metabolism and hormones. It’s important to have between 6 to 9 hours sleep a night.