When you hit a plateau you can choose to do three things; Quit, keep training regularly and be satisfied with not gaining anymore or BUST through this plateau as if it were nothing at all.
Whatever your fitness goals, hopefully you choose the last option.
You have to make changes to your program design. Now, before you switch everything upside down and start doing the opposite of everything you have been doing, you should always start by changing 1 or 2 little things to begin with. Never make so many changes that you cannot accurately trace back to what caused the plateau in the first place. Start by making small changes and assess if they made a difference or not within a week.
Then, if you need to, make additional changes. But always start off with small changes as our bodies respond much better to smaller changes and it's much easier to do than change everything all at once.
Here are just a few tips to help you bust through your plateau. As always consult your doctor before making any drastic changes to your physical activity level or caloric consumption.
- Adjust your calorie intake. As you lose weight, your metabolism can drop because your body requires less calories or “energy” to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss.
- Focus on quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat.
- Rotate your routine. Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. Beware of doing too much too fast, it can leave you too sore, tired or even injured. Small changes are the way to go.
- Sleep. A full night’s sleep is vital to any fitness goals, because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone.
- Flush with fluids. Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.