Ommmggg I want to quit!
Is this what you tell yourself after you feel like you’ve tried everything?? 8 weeks in you were seeing some results, then boom, everything stops. There’s a brick wall holding you back that you need to get through because everything you want is on the other side. Yup, welcome to your weight loss plateau.
2 reasons your results have flatlined. One- a metabolic adaptation to your current diet and exercise regimen. “Homeostasis” which is just a sexy term that describes your bodies preference to stay the same or basically your body has found its comfort zone!
Two- there have been accumulated changes in your current exercise and eating routine that are causing you to eat more or burn less calories with exercise, and you aren’t aware of it. (This is why I have all my clients track their training sessions with Apple Watch or Fitbit and we stay consistent with doing assessments)
At the beginning of your program the weight may seem to have been melting off, but as you get more fit, your body is going to require more work load to be challenged and get uncomfortable again. This is when new stressors need applied.
Adaptation is a disadvantage to us as we improve fitness levels. Don’t try to change too many variables at once, as this will lead to confusion and you won’t know what’s working and what’s not.
Action steps⬇️⬇️⬇️
DRINK MORE WATER- this will help aid in appetite control. Keeping you from overeating and just eating out of habit or boredom. Also will improve workout performance and speed recovery.
INCREASE WORKOUT INTENSITY- add more reps, maybe add just 5 more pounds to the current weight you’re doing, and try varying your rest intervals between sets.
INCREASE DAILY ACTIVITY- don’t confuse busy with active. Add mobility and stability work daily to insure joint and muscle health.
IMPROVE FOOD QUALITY- like movement, we over estimate how well we eat. Start with decreasing sugar intake and eliminating processed food.
SLEEP- This is a secret weapon we all have access to and misuse it! Sleep is key to recovery enabling you to be more active and train harder during your training sessions.
