help. i've reached a plateau
tiptoe_marc
Posts: 21 Member
it's been about a month that've been stuck at 155 lbs. is that normal that one goes on a weight-plateau for this long? it's kinda frustrating.
any ideas on what i can do to break this?
any ideas on what i can do to break this?
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Replies
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What is your fitness and nutrition approach? I mean, ano ang diet and workout strategies mo at gaano mo ng katagal ginagawa?0
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So basically, yung katawan mo e masyado ng komportable sa calories your taking in and the workout you are doing. Kailangan mo ire-evaluate ang progress mo.
To re-assess what you are doing, you need to keep in mind your priorities in terms of weight loss. They should be:
1. Diet
a. Diet is the very core of weight loss. People have actually lost weight just by eating less. Body builders manipulate their diet close to competition time to be lean.
b. Paalala lang na ang mga online calculators ng TDEE, BMR, etc. are just guidelines. You have to find the “correct number” for you by observation and re-adjustment.
c. Are you taking in enough calories? My opinion is that if you do not take in enough calories, wala kang magagamit na energy para sa mga intense na workout.
d. If you are taking enough calories, have you considered cycling your calories? For example, let us say na your daily calorie goal is 1500. Instead na taking in 1500 calories on a daily basis, switch it up: one day only take 1300, the next day, take in 1700, and so on, and so forth.
2. Rest/Recuperation
a. May you be overtraining? This in itself can cause weight loss plateau because of our body’s built-in protective mechanism.
b. Are you getting enough sleep. Kapag kulang ako sa tulog, it affects my mood and my workout.
c. Do you have a rest day from any type of workout? If not, you may need to schedule one.
3. Weight Training
a. Are you lifting weights and employing progressive overload principle? If so, gaano na katagal? You may need to change routine. If you have been doing classical weight lifting, why not try circuit training.
b. Keep in mind na you have to stay with a particular routine for some time to get the benefit from it but not too long na nag adapt ng masyado ang katawan mo.
4. Cardio
a. Do you practice steady state cardio like jogging/running? If so, you should incorporate interval training
b. Try HIIT or Tabata workout principle.
c. You can also try just walking briskly for an hour after weight training. Experienced people like Elliott Hulse and Clarence Bass use this technique to shed fat and get/stay lean.0 -
So basically, yung katawan mo e masyado ng komportable sa calories your taking in and the workout you are doing. Kailangan mo ire-evaluate ang progress mo.
To re-assess what you are doing, you need to keep in mind your priorities in terms of weight loss. They should be:
1. Diet
a. Diet is the very core of weight loss. People have actually lost weight just by eating less. Body builders manipulate their diet close to competition time to be lean.
b. Paalala lang na ang mga online calculators ng TDEE, BMR, etc. are just guidelines. You have to find the “correct number” for you by observation and re-adjustment.
c. Are you taking in enough calories? My opinion is that if you do not take in enough calories, wala kang magagamit na energy para sa mga intense na workout.
d. If you are taking enough calories, have you considered cycling your calories? For example, let us say na your daily calorie goal is 1500. Instead na taking in 1500 calories on a daily basis, switch it up: one day only take 1300, the next day, take in 1700, and so on, and so forth.
2. Rest/Recuperation
a. May you be overtraining? This in itself can cause weight loss plateau because of our body’s built-in protective mechanism.
b. Are you getting enough sleep. Kapag kulang ako sa tulog, it affects my mood and my workout.
c. Do you have a rest day from any type of workout? If not, you may need to schedule one.
3. Weight Training
a. Are you lifting weights and employing progressive overload principle? If so, gaano na katagal? You may need to change routine. If you have been doing classical weight lifting, why not try circuit training.
b. Keep in mind na you have to stay with a particular routine for some time to get the benefit from it but not too long na nag adapt ng masyado ang katawan mo.
4. Cardio
a. Do you practice steady state cardio like jogging/running? If so, you should incorporate interval training
b. Try HIIT or Tabata workout principle.
c. You can also try just walking briskly for an hour after weight training. Experienced people like Elliott Hulse and Clarence Bass use this technique to shed fat and get/stay lean.
well said bro0
