How To: Overcome Plateau

When you first started working out, shedding weight and seeing results was easier than you imagined. Sure, you had to attend regular gym sessions and monitor your food but for the most part, it was easy. The further you get into your fitness journey the higher possibility you have to hit a plateau. A plateau is typically defined as a sudden decrease in noticeable results of your regular training sessions. Your plateau could manifest itself in many different ways such as a halt in weight loss or lack of improvement in strength.

Fitness plateaus very in length. A certain individual can have a plateau that lasts a couple weeks, others can last for months!

1. Get more rest
Rest is often overlooked in the fitness community, but it’s vital for muscle recovery and to see the full effects of your results. Aim to get at least 7 to 9 hours of sleep per night and take 1 to 2 rest days per week.

2. Food quality
Processed foods can easily curb your results. Focus on incorporating whole, real foods in your diet. Avoid foods that come in containers and packages. Vegetables, lean meats, beans, and fruits can get you back on track.

3. Hydrate
Often times, thirst disguises itself as hunger. Make sure to be getting enough fluids throughout the day to support your workouts and keep hunger away.

4. Keep up with protein
Many people don’t get enough protein they need, especially women. Protein supports muscle and burning fat.

5. Calculate your BMR
Your BMR is your Base Metabolic Rate. It is a number that represents the number of calories you need to keep your body functioning while at rest. Height, gender, and weight play a role in this number. Many studies show that individuals underestimate the number of calories they consume throughout the day.