Plateau....HELP!!!!

loves86

I have been on this plateau for awhile now, first I increased my exercise (cardio and strength) to 7-8 days a week (for cardio) and 3-5 days a week (strength training), and changed up what machines or exercises I did. When that didn't work I continued the increase of exercise but also increased my calorie intake making sure to cycle, (eating more carbs one day, then protein the next, and so on). With still no changes I was talking to a girl that I work with that is very fitness orientated and she suggested I take a break from exercising for a few days to give my body a break, and just eat whatever I want, but to not over indulge. What do you guys think? I think that what she told me to do may work, but since I have been doing this for awhile now, I dont really crave sweets, and when I do, I have my favorite skinny cow ice cream sandwiches (YUM)! And on top of that I cant even think of something that I would really want to eat knowing that I didn't want/have to look at the nutritional information first, and it would be weird not entering my food for a day or so and making sure I'm within my limits. (I know full well if I would enter the food while not worrying about the numbers, and then saw the nutritional facts, I would either 1. not order or buy it, or 2. feel super guilty, get mad at myself and hit the gym hard). I am already feeling guilty about even thinking about what she suggested, but I WANT SOOO BADLY to get off this da** plateau!!!

kwardklinck

I usually have a cheat meal, drink a lot of water, and take a break from exercise for 2-3 days. That will generally do the trick.

Menene

Bump

neelia

http://www.myfitnesspal.com/topics/show/170214-how-to-beat-a-plateau

SHBoss1673

7/8 days of week of moderate to hard cardio is to much for almost anyone. Even professional athletes take 1 day off a week. Your body isn't designed to handle that much stress without a recovery day. Either a very very light cardio day or maybe a yoga, stretching day. Ultimately, with most of my clients, I recommend, 3 to 4 days of moderate cardio and 2 days of weight training. Or 1 day weight training, 2 days moderate cardio, and 2 to 3 days of Interval or circuit training (hybrid of both light resistance and cardio) with at least 1 day completely off. The only athletes I know of that can handle long stretches of hard cardio are swimmers, and that's usually because there's no impact, but even with them, the 7 day per week training is usually only for a month or so before their competition.

I would agree with the concept of giving your body a week off of exercise. I would be careful with your nutrition though, if you suddenly up your calories, you'll probably gain weight, this is just the voice of experience talking. Calorie increases need to be gradual, done over the course of weeks or months depending on the increase. I mean, if you want to bump it up 100 or 150 calories a day for two weeks, I think that's probably fine, but I wouldn't go straight from a 1 lb per week deficit to maintenance or anything like that, in most cases that would mean weight gain IMHO.

Panda86

Cut something out of your diet. If you are always high on sodium, try cutting back. If you drink, cut out alcohol. If you prefer soda, try cutting that out. Sometimes something like that can shock our bodies a bit.

MelissaL582

I hit a plateau 2 weeks ago. I changed up my exercise routine..I was working out every afternoon, so now I workout 2 nights out of the week. I'm trying new healthy recipes. I was also told to have one cheat day but don't go too crazy..this "shocks" your metabolism they said. I do take 2 days off before my weigh in and this has all helped me.

mkrafick

My trainer was telling me it's a good idea to take a week or so off every 5-6 weeks if possible. Either really light and infrequent cardio or nothing at all. Your body needs the time to recover, has gotten good at predicting your workload, and is adjusting rapidly.

I would also suggest zig zagging your calories, and dramatically at first if you are this stuck on a plateau. My goal is 1700cal, so I eat 1400 one day, 2000 the next, etc. It keeps your body on it's toes.

I am also assuming you are eating 5-6x a day to ramp up your metabolism?

Here is a happy accident this weekend. And don't use this as an excuse to binge - but..
Over the weekend, for the first time in a year, and while on a very long plateau - I tossed my diet (and some portion control) out the window - pizza, popcorn, soda, meat, cheese, you name it. Coming back after the weekend I had gained 3lbs, mostly water weight I guess as I leveled right back to my plateau in 2 days. However, after that I started to lose weight again.

It's all about confusing the body - sounds like you do that at the gym. But have to do it with diet too.

loves86

I do take a day off, there are days that I workout twice, and I have tried cycling my calories (one amount one day, the next another) A few weeks back I hosted a party, I wasnt going to indulge, I drank barcardi rum and ice tea, but after a few drinks and me "feeling it" I dipped into the taco dip, and other appetizers we had out. I gained a few pounds after that weekend, lost it, back to my plateau weight, but its now been two weeks since then and still stuck. Should I just try it again (this time with no alcohol as I rarely drink anymore) and maybe it will do it?

SHBoss1673

dunno, the big question I have is, do you have your goals set right? Are you trying to do to much to fast? It seems you only have what? 20 lbs or so to lose? That's not much, expecting anything more than 1/2 lb per week is probably not going to work for you.

I'm guessing here as I don't know your numbers, statistics, or situation. Remember, exercise, in general is mostly independent of weight loss. By that I mean, yes, exercising can increase your deficit, but you should generally be able to maintain weight loss regardless of whether you exercise more or less in a week (within reason).

loves86

I guess Im not sure if I have them set right. I am 5'3" 155 lbs currently and my net calorie goal is 1200, my ratio of carb/protein/fat is 45/35/20. I was told to set it like that due to me taking group workout classes, as well as exercising on my own, so to have the carbs be higher since my exercise level is higher, and the protein just under as I do strength training as well, juust not as often as cardio. Should I be altering this? And if so what to to help me in my plateau?

SHBoss1673

well, I don't know enough but from what I can glean, assuming a lightly active lifestyle, you have a maintenance calorie number of about 1935 or so and you're slightly overweight on the BMI scale (about 27.5), a terrible measure by the way, I hate using it, but that's all I can go by with those numbers. That being the case, 1200 is too low for you IMHO. Again, there's a lot of guess work here, but that's an initial reading. Tweaking will almost certainly be needed in any case. That's over 700 cals a day, or almost 1.5 lbs a week, that's too much to expect for someone like you. I'd probably set it for a 1 lb weight loss. NOW, if you're sedentary, that's different, and you're probably ok, but again, I didn't have enough to go by.

As to the ratios, I'm fine with them. 35 % protein is a little high IMHO but not outrageously high. I don't think it will be an issue for you. If it were me I'd leave the carbs, go with 30% protein and 25% fat, but that's just me, it's a matter of preference.