3 Simple Ways to Bust a Plateau and Get That Fat Coming Off Again!

     Do you feel as if you have hit a brick wall with your results?

You seem to be doing all the same things you were doing a while ago to get great results, but now your efforts are going unrewarded?

Sounds to me like you have hit the dreaded plateau!

The reason is generally simple - you have become accustomed to the training plan you are on and need to shake things up a bit. 

If you are running 3 miles, 3 times a week, you will need to do something different, or at least increase the intensity in order to keep seeing results. Our bodies are great at becoming efficient - so we need to outsmart it by continually adding new challenges.

The fact that you are doing the same thing that you were is the key - our bodies adapt to the stresses imposed upon it, so it has adapted to the demands you were placing on it 6 weeks ago, and now needs more to keep moving forward!

We can alter several aspects of our training: Frequency, intensity, time (duration) and type (handy acronym: FITT!).

If you are training with resistance, you should never follow the same programme for more than 4-8 weeks (very fit athletes at the lower end of the scale, beginners can go for longer) before you must change at least some elements of the programme, using the FITT approach mentioned above.

You also need to remember that a programme is designed to be progressive - so for the 4 or 8 week cycle you want to ensure you are gradually increasing your workload. If you are lifting the same weights at the end as at the beginning, or doing the same reps, then you are working out less hard at the end in theory, as you should now be fitter! Harder variations, heavier weights, more reps are all great options and the specific progressions will change depending on your specific goals.

When you move to a new programme, you don't have to change everything all at once, but make sure you change a significant element: for example you can use different exercises, or use the same exercises but a different rep range.

When it comes to nutrition, things can be a little more complicated! And if your fat loss results are stalling I would definitely encourage you to tweak the nutrition first.

I'm sorry to have to say it to you, but it is highly likely that your results have probably stalled because of calorie creep! At the start of your new regime you were super-motivated and extra strict on all those little things. We tend to focus on the big changes, but the little things really do add up! Fat loss will stall if you let those calories increase as you get more relaxed, or develop the 'I deserve it' mentality.

So watch the 'treat creep'! In addition, as you lose weight you actually need fewer calories in order to keep losing: the lighter you get the harder it becomes in that respect.  By increasing lean muscle through resistance training and by increasing your metabolism by using resistance and intervals, you can ensure that your body is in prime condition to burn more calories, even at rest.  But you still need to be careful that you are not letting those extra calories sneak in.

Remember that successful fat loss is not about a temporary 'diet'. It's about making long term lifestyle changes that are sustainable. You need to find a way to live around your body's needs - unfortunately we need far fewer calories than we could very easily enjoy in our indulgent society. Everyone is limiting their intake to some extent, so don't feel that this is unfair - it's just a part of life, so accept that as a fact and move on! To get you to your dream body and to ensure you stay there for good you need to keep things in balance.

The important thing is to look at the entire picture: training, lifestyle activity, nutrition, sleep and recovery. If you are not seeing results the answer is ALWAYS in there somewhere, and usually we know exactly where if we are honest with ourselves!

Three Key Things To Do If You Feel You Have Hit a Plateau:

1. Identify what action you are taking in each of the key areas mentioned above, and identify if you have let one or more of them slip.

2. Take control, rather than falling into the 'victim' trap. Be honest with yourself.

3. Make a few tweaks and see the results flood back. Usually a few tweaks are all that you need - avoid going all out to change everything, this can be counterproductive.

Take an honest look at what you are doing, and where you could push a little harder - it is often a case of a simple switch (such as more veggies instead of starches or herbal tea instead of a full fat latte) or taking something you are treating yourself to daily (a cereal bar, a dessert) and ensuring you only allow it once or twice a week.

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