Working Past Plateaus

Nothing is more frustrating than when you are working your butt off at the gym and eating right only to learn that you are not losing weight. One of my new Glamour Girls wrote me this, "I have gained and lost the same 1-2 lbs for the past few months. Because the number doesn't move, I feel like all of my hard work is for nothing and then think 'why bother? I'll just eat whatever I want' but I'm trying hard not to get sucked into doing that and sabotaging all of my hard work so far." I'm sure most of us can relate to this and so here's how to work past a plateau!

Our bodies are amazing at working efficiently and adapting to the challenges we put it through. Therefore, we work hard, but still manage to hit a plateau.

1. Switch it up! Your fitness routine should be constantly changing, so that you can keep your body working to its full potential. You can do this by using the FITT principle:
  • Frequency: Increase your workouts (in some cases people can over train and then they would need to decrease their workouts.)
  • Intensity: Increase the difficulty, resistance, weight, etc.
  • Type: Change the exercises that you do.
  • Time: Increase your duration of your workouts.
2. Make better food choices. Very few of us like to take responsibility for what we eat and its role in determining how we look. You can go through brutal workouts at the gym, but if you aren't eating right you will not see results.
  • Keep a food journal...write down everything you eat and drink.
  • Cut out sugar, dairy and processed foods.
  • Replace one of your meals with a salad and a lean protein.
3. Eat more often. Whenever I say this to my clients they tend to freak out a little. You should be eating small meals/snacks every 2-3 hours. This fires up your metabolism and turns your body into a fat burning machine.
  • When you are increasing the FITT of your workouts your body most likely will need more calories.
  • Up your protein. This will help to stabilize your blood sugar and keep you full longer.
  • Pack your lunch and snacks, so you have healthy options.
4. Rest.
  • Your muscles need time to recover, so make sure you are getting enough sleep.
  • Active rests can also be helpful; where you do different types of exercises like Pilates, Yoga, walking, playing a favorite sport, etc.
  • Listen to your body. If you are tired and your muscles are sore then give yourself a break.
5. Get a heart rate monitor...Read the post below about Burning Fat for Fuel.

PLF Daily Tip: With plateaus the most common issue is that people like a routine and their body adapts...Switch up your workouts, smaller food portions every 2-3 hours and workout to your full intensity.

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