Managing the Fat Loss Plateau

This article was kindly contributed to by Daniel a personal trainer based in Toronto. Thanks Daniel for the great article!

Just before summer, most people (including me), begin thinking about their body composition changes and showing off their half naked bodies on the beach.

As a result, we all get on a mission of a calorie free diet. Within a few weeks, some changes are visible. However, positive changes are not always the case. Sometimes the scale goes up and if you obsess over this, you will end up frustrated.

The truth is that fat loss is never linear. You expect it t be, but it is not.

Fat Loss Is Not Linear

I have tracked my weight loss and it increases and decreases over time. I created a graph for this, and the progression was linear, but not from week to week.

Losing weight is so much more than a number on the scale and there are a lot of factors that are involved. Most people are obsessed with relying on the scale to judge their progress. If the progress is not according to their wishes, they get frustrated and even give up. It is about time you stopped relying on the scale as your reference when it comes to weight loss.

The bigger picture would involve looking into your hunger, your workouts, your sleep, and your energy levels. As a result, you can get a clearer picture of your progress.

How to Get Rid Of the Fat Loss Plateau

Do not misunderstand me, plateaus will always happen. They indicate the fact that your body is maintaining balance and ensuring that you do not harm yourself. Sudden plateaus can actually mean that your body is very healthy. This means that it is ensuring that you do not lose weight too fast and harm yourself in the process.

There are ways to get rid of plateaus and ensure that weight loss is a downward progress. You simply have to play the game that is your body- a complex system that ensures that you have as many energy reserves as possible. Here is how you can smash the plateau:

Method 1: Eat More

This might not be what you expect to hear, but you should consume more. Metabolic adaptation affects your hormone output, and eventually, your ability to burn fat. Avoiding calories for a long time leads to your body fighting for survival. Hormone output decreases, your body mechanisms such as fat loss slow down, and energy release decrease. This is in order to preserve energy.

Unfortunately, reducing your calorie intake will only make your body fight harder. As a result, you will not achieve your body composition goals. This is why you have to control your metabolism by eating more. You should do this through controlled caloric increase.

The best way to increase the calories for someone with a calorie deficiency is to enforce a structured re-feed. This means increasing the calories for24 hours in order to bring the calorie consumption close to or above maintenance. This can be achieved through consuming 50 to 100 grams of carbs (200 to 400 calories).

This results in more hunger, increased temperature, and more hunger the next day. This means that the body has gone back to its normal healthy state. I have found that a controlled calorie intake is better than using cheat meals.

Fatloss plateau, weightloss

Method 2: Manipulate Training Volume

The issues that come up from under eating are the same that result from over training. Such issues can be hormonal. The truth is that going to gym exhausted does nothing for the body. The best thing is to wait until you have rested before hitting the gym.

As much as training is important, recovery is just as important. Doing exercise when you are exhausted affects your adrenal glands hence affecting hormone secretion. Reduction in hormone production will affect your metabolism and eventually affect your desired physique.

Method 3: Understand Your Body

This means that you have to ‘listen’ to what your body is telling you. For instance, you should know how it feels when you are hungry and other triggers. Earning how it feels to be hungry or full helps you to act accordingly. Hunger is an indication of a healthy metabolism, so do not overlook it.

You should also do the same in the case of sleep. Quality sleep signifies recovery. When sleeping, cortisol levels are low and when we wake up these levels increase. Training too hard increases cortisol levels. Therefore, you will sleep poorly.

By understanding your body, you will allow yourself to evaluate whether your nutrition or training is helping or harming you.

The Whole Food Variable

You should understand which foods you are consuming and how they are affecting your body. Training on a whole food diet has a lot of benefits. The kind of food you eat affects your physique and water retention. Additionally, if you react to certain foods, yet you eat them, your performance will be affected.

Patience Is Important

When your weight loss is not progressing as you expect, you should be patient. If patience does not work, then assess what it is that you are doing wrong. Using the methods discussed here, can help you get the progress that you desire. You should also understand your body and keep track of what is happening to achieve great progress.

Author’s Bio

I am Daniel, a Toronto-based fitness coach and yoga instructor. I’ve been helping the people of my lovely city improve their health through healthy eating as well as setting up their home gyms for over a decade. I also write reviews on my website to help people understand how to use various fitness equipment such as rowing machines.

After Workout Stretches

Why After Workout Stretching Is Important For Workout Success

I was never one for stretching when I was younger however now that I am over 40 I am finding a real benefit in stretching. As I will cover in this article it aids recovery, increases flexibility and generally helps with the feeling of well being. I used to devote a high amount of time and energy to performing  cardio and resistance training, but as soon as that’s finished, I was getting out of the gym as quickly as possible – I’m too busy I have a life to lead!

But, if you’re skipping the after workout stretches component of the workout, you’re really missing out on a number of key benefits that it provides.

Let’s take a quick peak at the main reasons why stretching is so important to workout success.

It Enhances Your Range Of Motion

The very first reason why after workout stretching is a must is because it’s going to help to enhance your range of motion so that you can move throughout your exercises better. If you want to see the full benefits that any exercise has to offer, it’s important that you work the muscles through the full movement pattern.

It would be like performing a squat but only going partially the way down. If you really want to see maximum benefits, you must go as low as possible as this is when the glutes will really be called into play.

If you’re very inflexible though, this will be next to impossible therefore you won’t see the benefits you could be.

We do tend to lose range of motion with age, so if you aren’t stretching, it’s only going to get worse from here on in.

It Keeps You Injury Free

The next important reason to add stretching to your routine is because it keeps you injury free. If you’re not stretching after a workout, your muscles are going to be tight and tense and any force that acts upon them could end up pulling or straining a ligament.

Those who are more flexible often find they do suffer injuries a lot less frequently as they are quite limber and able to accommodate to forces acting on them.

An injury will quickly sideline you from all workouts and really hinder your progress – in fact, it’ll put a temporary stop to all progress entirely.

It Reduces Post-Workout Muscle Soreness

Finally, the last reason why you must be sure to add some stretching to your routine is because it will help to control post-workout muscle soreness.

Stretching is going to help remove the lactic acid build-up from the muscle tissues that’s responsible for that high level of pain and discomfort you often experience the next morning when getting out of bed, so by stretching at the end of the session, you can curtail this.

Stretching will allow the muscle fibers to relax and lengthen so that you don’t feel quite so tense and sore later on.

So as you can see, stretching is really a must-do for success. It only takes ten minutes total at the end of your workout but this is some of the best ten minutes you could spend if you want to see success. Get in the habit of doing it now and you’ll never think twice about skipping it again.


Time to Start Over!

I have just deleted many of the posts that I had on this site as many of the videos linked to the posts no longer worked. So it’s back to basics no automation and just good old fashioned plain old work. The trick is to be consistent and it’s the same when you are on a weightloss plan. You won’t get results overnight and it’s unrealistic to expect too. However if you take the play the long game and keep your goals firmly in your mind and work CONSISTENTLY to exercise more and eat healthier, you will start seeing results, even small things like sleeping better or not getting puffed are important improvements.

So keep posted for new stuff coming your way. I have been researching health and fitness extensively for the last two years and it’s amazing how science has turned some ideas on their heads. The things I will be covering are things like: fat loss, muscle toning, eating healthy, and exercise vs movement.

So hoping you are having a great day and check back in the next week for some exciting news.