Stuck at Weight Loss Plateaus: 5 Proven Strategies to Reignite Your Progress

Being stuck at a weight loss plateau can be incredibly frustrating. You might be tempted to cut calories, but don’t do it. The body is adaptable, so when you cut calories, it will lose muscle to adapt to the new calorie intake, leading to a cycle of further calorie cuts and muscle loss.

Muscle is the metabolic driver in your body. You don’t want less muscle; you want more muscle.

With more muscle, not only do you burn fat more efficiently, but there is also a direct link between your grip strength and your life expectancy.

Here are the 5 proven ways to bust a plateau:

1. Lift Heavier to Build Muscle

   1. If you are going for the 5lbs or 10lbs for 12 - 15 reps in the gym, you will not build muscle. You need to be using a weight that pushes your muscle to fatigue in 10 reps. This resistance training breaks down your muscle for you to build more muscle.

2. Progressive Overload

   1. If it doesn't challenge you then it won't change you. Every week, you will need to increase the weight by 5 to 10lbs. Building strength is not the same as building muscle size. Increasing the total amount of weight the muscle lifts will only increase muscle strength. As muscle develops, you will start to shrink and see muscle definition. Another thought, lifting weights increases bone density.

3. Fasting for Autophagy

   1. Autophagy is a process in your body where damaged cells are recycled to build new cells. Fasting for 18 hours or 20 hours to achieve autophagy. Your body will use stored fat for energy.

4. Ditch the Long Cardio for HIIT

   1. HIIT stimulates autophagy. HIIT also increases your V02 max which is your cardio capacity. You will want to increase your heart for 30-45 seconds then rest for 30-45 seconds, 8 -10 times. If you do it fasted, your body will use stored fat for energy.

5. Eat More Protein

   1. Eat 1 kg per pound ideal body weight. Protein increases thermogenesis while building muscle. Ensure it is quality protein but a protein shake in a pitch is just fine. Along with protein ensure your macros are balanced where 45% to protein, than 25% in health fat and the rest for carbs. Start with protein changes to see how your body responds than work on the macros. Small changes allow you to see what works and what doesn't.

Ditch your typical scale for one that measures your fat and muscle. When building muscle your weight number may not change or go slightly up. However, you will start to trim down when recomping your body to have more muscle and less fat. Your jeans will eventually fit better!

PowerFit programs are built on these principles. We believe little changes over time will add up to better results. Our programs are build on progressive overload while introducing new habits over time. This method also helps identify what changes are driving change. You will receive expert guidance from your coach and somebody you can ask questions.

Start your 30 day free trial today!

Click Me