Hitting A Plateau: My Four-Step Plan to Reshape Success

Experiencing a plateau during a weight-loss journey can be an incredibly frustrating and demotivating moment. However, understanding that it is a natural part of the process and having a strategy in place can help you overcome it successfully. In this blog post, I’m sharing my tried-and-tested four-step approach to breaking through plateaus and continuing on the path to achieving my fitness goals.

Resist the Urge to Panic

First and foremost, it’s imperative to resist the panic that often accompanies a weight-loss plateau. Having embarked on multiple cuts and weight loss journeys, I’ve faced numerous plateaus. The initial urge is usually to drastically cut calories or double up cardio sessions, but I remind myself to remain calm. Plateaus happen because the body adapts to the consistent calorie deficit as a new normal. The challenge lies in making small enough changes that allow for further adjustments down the line, thus ensuring sustained progress without extreme measures.

Implement a Diet Break

The next crucial step is implementing a diet break. A diet boost can recalibrate the body’s metabolism by temporarily increasing calorie intake. By feeding the body a bit more food than usual, it can trick the system into thinking it’s in a surplus, prompting it to respond favorably when reverting back to a calorie deficit. However, it’s essential to allow the body some time to adjust post-boost. I typically maintain this strategy for a week, monitoring any resulting changes on the scale. If this adjustment revives weight loss, I continue without modifications, else I transition to the next phase.

Increase Cardio Strategically

Incorporating a strategic increase in cardio is my third step. At this juncture, I moderately increase the frequency and duration of my cardio sessions. For example, if my initial routine involved 50 minutes of cardio five times a week, I might increase it to six days a week. I observe whether this adjustment helps in shedding weight. If necessary, I further increase the cardio time gradually in 10-minute increments to ensure my efforts are effective.

Reduce Calorie Intake Slightly

Finally, reducing calorie intake slightly is my last resort if other methods don’t suffice. It’s essential to make small, incremental changes to avoid compromising nutritional needs or hitting another plateau. For instance, I may eliminate non-essential calories like margarine on toast, which contributes minimal nutritional value. This allows me to maintain the nutritional integrity of my meals while achieving a slight caloric reduction.

It’s important to recognize that preserving muscle mass is a priority as it contributes significantly to the body’s metabolism. The slow, steady approach not only aids in maintaining muscle but also allows me and my partner, Kyle, to manage our weight effectively post-bulk.

The Transformative Power of Bulking and Cutting

Bulking and cutting phases have been transformative in reshaping our bodies, enhancing muscle definition, and improving overall physique. Despite not being at our lowest scale weight, our body composition, clothing sizes, and muscle endurance have visibly improved.

Maintaining consistency in exercise routines and diet, while embracing the bulk and cut cycle, has enabled us to age gracefully and healthily. Even in our 40s, we find ourselves in better shape than ever, outperforming our younger selves in physical fitness and endurance.

Conclusion

Remember, overcoming a plateau is not just about chasing numbers on the scale; it’s a holistic journey encompassing physical, mental, and emotional wellness. Progress might be slow, but each step counts towards a healthier, more resilient you.

If you find yourself at a weight-loss plateau, don’t give up. Utilize these strategies, tailor them to your needs, and stay committed. With time, patience, and persistence, you’ll move beyond the plateau and continue achieving your goals.

Hitting a weight-loss plateau is normal. Learn a proven four-step approach to overcome it smoothly without drastic measures. Prioritize small changes for lasting progress.