So you’ve been working out consistently, eating well, and doing all the things you think you should, and yet, you can’t seem to lose more body fat.
We’ve all been there, it’s frustrating.
Here are some of the main reasons why people tend to hit plateaus with body fat loss and how to overcome them.
- Do More
- Eat More
- Rest More
- Track and Analyze
- Get Tested
This may seem to be common knowledge to most but often times people have a COMPLETELY unrealistic idea of what it takes to get into great shape.
This is due largely to fitness marketers lying through their teeth about the results that you can get with the minimal amount of effort.
If you’re only working out 2 days a week, work out 3.
If you’re working out 4 days a week, workout 5.
If you’re working out 5 days a week and don’t have time to work out more, make your workouts harder.
It’s not rocket science, the more you put in, the more you get out.
I could go on for days about the intricacies of program design as it relates to getting the most out of your workouts on a limited time frame, or, you could apply for Personal Training in Miami or for our Online Coaching programs and we can create custom workouts that will help you maximize your time in the gym.
This may seem counterintuitive, but I’ve seen this a lot.
I’ve had many clients over the years that are starving themselves and working relatively hard with their workouts but are still not seeing their weight/ body fat go down.
Simply put, their bodies are not be being given the vitamins, nutrients, macros, etc. for all the proper metabolic processes to take place.
You’ve probably heard this before, their bodies are in “starvation mode”.
If you think this is you, try bumping up your calories 20 – 30% (with whole, organic, lean meats, fruits, nuts, and veggies) and see how you feel, look and if your body fat starts to drop.
First and foremost, if you’re not getting 7 – 8 hours of sleep a night you’re missing out on THE MOST POWERFUL fat loss tool available.
If you want a couple quick tips on how to sleep better CLICK HERE and read the “sleep” section.
Once you’ve got that covered, if you’re working out 4 – 5 times a week there are two things you need to do.
Download the amount of volume you’re training 30-40% every third week to make sure you’re getting a fully recovery.
Every 12th week take an entire week off and only workout mobility, structural balance, and active rest.
A.K.A. Don’t get caught up in the “No Days Off” hype that you see all over Instagram.
Track And Analyze
Statistics show that by logging what food you eat, what exercises you do, and how many days a week you work out you are more likely to lose fat.
Tracking all of this information gives you the objective data you need in order to lift more weight, run faster or eat differently.
I would say that 95% of people DON’T DO THIS.
We have a very seamless and precise way of doing this for our Online Personal Training Clients and our Personal Training Clients in Miami but If you want to use apps other apps that could help I would suggest using…
“See How You Eat” to track your food and “My Fitness Pal” to track your workouts.
You can see if any progress is being made if you log how long you run for or what weight you manage to lift. You can see this and try and beat it the next time you train that way, therefore pushing your body harder and pushing past the plateau.
From logging all this information you can perhaps see what might be holding you back, is there a certain treat you seem to keep having? You will be able to see this so much easier and find it easier to implement the changes as you can see it stopping your progress.
Keep Your Refrigerator Stocked
If you’re eating clean, your refrigerator should be stocked much more than your pantry. You need to have plenty of fresh fruits, vegetables, and unprocessed foods. Not only will these be healthier choices for you but the nutritional value of the fresh and unprocessed foods means you will be more energetic and fuelled ready for your workout.
Have Perfect Form
Ensuring your form is perfect during a workout can work wonders for getting past a plateau. Performing the exercises properly can mean the muscles used are altered and are newly stimulated.
Try Something New
- Trying new techniques to push yourself in your training regime can really help push past a plateau.
- You could try supersets and perform two resistance exercises back-to-back. This saves time and due to the little rest, burns more calories.
- Drop sets could also help. Try doing multiple sets without rest and decrease the weight each time. This will fatigue the muscles efficiently
- Try circuit training. Burn more calories as you are doing one set of an exercise and moving on to the next. Mix cardio with resistance training. This will also save you time as you’re combining strength and cardio.
- HIIT and interval training are also great if you want an intense workout in a short amount of time.
Stress Your Muscles
Progressive overload is key to strength training if you want to work past a workout plateau. You have to put stress on the body to make it stronger. This will become easier with the fitness log as you can see what weights you are lifting and sets you’re performing so make sure you’re increasing these. Even if that means lifting a heavier weight next time but not performing as many reps, then next time you might be able to hit the weight you want and the reps!
One of the most important tips and probably a huge factor in why you aren’t seeing results; you aren’t resting enough. This links to overtraining as you aren’t giving your muscles time to recover and you just end up more fatigued. Also due to your fatigue, you might not be able to make much progress with lifting heavier weights or increasing your running time. All the other reasons for your plateau can be stemmed from you not getting enough rest. Make time, don’t feel you need to train every single day and listen to your body!
Look after your body and smash your workouts and I guarantee you will work past your fitness plateau and start seeing results again!
If you want a workout plan and nutrition plan that will keep pushing you each time you train, then try out our online coaching plans tailored to your goals and get results!