How To Break A Weight Loss Plateau | Start Doing This

Now that you’ve started your fitness/weight loss journey, you need to be aware of what is a fitness plateau and how you can recognize and overcome it. I still remember when I created my first ever workout plan. My main goal was to lose weight and have a better physique, but at some point, I noticed that I wasn’t progressing anymore.

To break your fitness plateau you need to change one of the FITT-VP categories. This is called progression. By simply changing one of the categories you’ll have a higher chance of preventing a Fitness Plateau. 

I wish someone would have educated me about Fitness Plateau.

If you’re feeling like you’re stuck and not improving that’s ok, I’ve been there and got through it and you will too.

I created this to help people who are currently experiencing a Fitness Plateau and to educate and help prevent those who are starting their fitness/weight loss journey from reaching weight loss/fitness plateau.

What is a Fitness/Weight Loss Plateau?

Fitness Plateau is when your body adapts to your workout plan or routine and you’re stuck at your current physical fitness level. This could mean you’re not getting stronger, losing weight, running faster, or whatever your goal is.

Fitness Plateau is frustrating! I lost interest in my workouts, which led to being unmotivated, and ultimately not finishing through my workout plan.

How to recognize a Fitness/Weight Loss Plateau?

When you start to feel like your workouts aren’t doing anything any more. This is a good sign that you need to start switching things up. I’ve been there in your shoes.

How To Break Fitness/Weight Loss Plateau?

This is one of the biggest questions I get from my clients, friends, and family. I’ve written down some tips on how to help prevent a fitness/weight loss plateau.

And This is exactly what I tell everyone:

1. Find a workout partner
2. Set a goal and Reward yourself
3. Rest: Take a short break from your workout plan
4. The most important is to implement change by using Progression

Progression is an important FITTVP component to consider if you want to have a successful workout plan. Progression is the last and in my opinion the most important category of the FITTVP model. 

What is Progression?

Progression is defined as the process of developing or moving gradually towards a more advanced physical state. 

Each person’s workout plan will be different from each other in many ways. Everyone has different goals in mind. Some people focus on weight loss, muscle/strength gain, and some focus on cardiovascular endurance. 

Individuality is the key when it comes to progression. You must consider your overall health, goals, and experience. 

For example, a workout plan for a 68-year-old patient with heart problems versus a 26-year-old triathlon competitor. Both of them are in different age groups, with different goals and different fitness levels. 

How to use Progression to Break Your Plateau

Progression varies with different types of exercise. You have options in frequency, intensity, time, and type of activity. You also need to take into consideration the exercise volume over time. 

By increasing any categories of the FITTVP model you’ll safely create your own workout plan and increase your success with your fitness goal.

You need to remember that you need to use a slow and gradual approach to prevent injuries or soreness. Injuries will only set you back. 

Examples on How To Implement Progression

Resistance Training:

• Frequency: Switch up your schedule. If your workout plan is set up for 3 days a week, add one more day to confuse your muscle.
  • Example: Instead of a schedule of monday, wednesday, and friday, try and do a 5 day split schedule.  
• Intensity: Increasing weight when you’re able to complete 12 repetition with minimal effort.
  • Example: If you’re able to squat 100 pounds at 12 repetition you need to increase your weight to the point you’re unable to complete 12 repetition.
    • It is important that you’re able to keep proper form and technique. If you’re unable to perform the exercise with correct form/technique, that means you went too heavy.
• Time: Instead of increasing or lengthening the time of your work out, try splitting your time at gym between moderate exercise and vigorous exercise.
  • Although according to the ACSM, there is no specific duration of training that has been proven for effectiveness. 
• Type: Try different types of exercise movements that still target the muscle group that’s within your workout plan. Switch it up between Multi Joint and Single Joint exercise movement.
  • Example: On your leg day, a multi joint exercise movement would be squats. You can mix it up with a single joint exercise movement such as leg curls, leg extensions, leg abductions, and leg adductions. 
• Volume: The volume of your resistance exercise can be calculated by the number of your sets and reps.
  • Example: This can go back to your intensity. You can switch up your rep and set ranges. Lower the Volume and Higher the Intensity. Meaning you’re doing less reps but with more weight. ACSM’s recommendations for volume are as follows.
    • 8-12 Reps to improve strength and power
    • 10-15 Reps to improve strength in middle aged and older adults
    • 15-25 Reps for muscular endurance. 

Cardio Training:

For cardio training, you can use the same concept as for resistance training.

• Frequency: Switch up the days you workout.
• Intensity: If you’re doing moderate exercises, switch your workouts between moderate and vigorous exercises.
  • Example: If you run for cardio, try and add some quick sprints in between.
• Time: Same as resistance training, Increase the time between vigorous and moderate exercises.
• Type: Switch up your exercises. Instead of always running, maybe try to do some cycling. If you don’t have a gym membership, find some stairs and you can do some stairs. 
• Volume: Increase the volume of your workout.
  • Example: If you run for your cardio workouts, you can calculate your steps with a pedometer. There are many apps that calculate your steps. If you don’t have a smartphone, you can purchase a cheap pedometer online.  

ACSM’s recommendation for Progression

Resistance (weight training)	gradual progression of greater resistance, and/or more reps, and/or increasing frequency is recommended.
Aerobic (cardio training)	Gradual Increase in volume by increasing duration, frequency, and/or intensity until your goal is met.
Flexibility (stretching)	Progression methods are unknown.

Progression consists of increasing different components of exercise programs. If you are not able to adapt or are not tolerating the progression changes you’ve made, I suggest reevaluating your workout plan to prevent any injuries. 

If you’re currently experiencing weight loss plateau, I hope I was able to help by educating you on how to break your weight loss plateau.