HAVE YOU HIT A PLATEAU?
When we first embark on a fitness journey, we see results FAST. If you go from sitting on the couch to working out, or from eating everything in sight to eating say only half of everything in sight . . . . your body will react, and probably pretty quickly!
Same goes for switching things up. Many people see immediate results when they start a new training or nutrition program. Your body responds to new stimuli, so anytime you change your input (for better or worse) you’ll probably see noticeable changes.
Once you find a high-quality training program and your body starts to adapt to it, the rate of your progress will eventually slow down. Does that mean you’ve hit a “plateau” and need to change things up? Absolutely not.
No weight loss for a week is not a ‘‘plateau.”
No strength gains for a week is not a ‘‘plateau.”
No visible progress for a week is not a “plateau.”
It’s all part of the process.
So please, please, please! If you don’t see results for one week, don’t start a whole new fitness routine, don’t starve yourself, don’t start working out multiple times a day. And pretty please don’t give up and quit altogether.
Stick with it and be patient. Progress takes time, commitment, and discipline. Keep going. When you look back a year from now, you’ll be so happy you did!
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4 WAYS TO MEASURE YOUR PROGRESS OTHER THAN THE SCALE
It's super common for people to use weight loss as the only measure of success when it comes to their workouts.
This way of thinking can be harmful for many reasons! Exercise has so many amazing benefits besides some arbitrary number on a scale.
If any of these apply to you, then your workouts are working, whether the scale changes or not.
You're getting stronger. You can lift more weight, do more reps, or do exercises you weren't able to do before.
You're feeling more energized and productive throughout the day. Your brain is firing at work and you're not hitting that 2pm wall like you used to.
Your clothes fit differently. This is a great sign you're losing fat and/or gaining muscle!
You feel more confident. Whether it's carrying heavy groceries/dog food/children/etc. or playing pickleball with your friends, you can handle it!
Let's learn to celebrate these victories and keep showing up even if the number on the scale isn't dropping.
WHY AM I NOT LOSING WEIGHT?!
Are you interested in fat loss? While it's not 100% of people, most people come to Heat with the goal of losing weight.
If you go from being sedentary to working out several times per week, most people will lose fat pretty quickly due to the new stimulus of exercise. But once your body gets used to this more-active-than-before lifestyle, the fat loss rate will likely decrease.
If you're training consistently and intelligently and still aren't losing fat as you wish, it's likely due to your diet. You've heard it before - you can't out train a bad diet. If you're consuming more calories than you're burning, the fat loss will not only halt, it will probably change directions.
Dialing in your nutrition is a huge piece of the fitness puzzle that oftentimes gets overlooked. You could be doing everything else "right" but if you're not nailing your nutrition it can feel like you're spinning your wheels.
If your nutrition is dialed in, so many other important things fall into place. Your performance in the gym, energy levels, sleep, mood, and general happiness levels will likely improve. Who doesn't want that?!
STOP TRYING TO LOSE WEIGHT QUICKLY
When many people embark on their fitness journey, their goal is to lose weight ASAP. And while we love the motivation and eagerness to get started. . . . we also have some bad news. Losing weight quickly rarely works :(
Research shows that somewhere between 75%-90% of people that take weight off quickly put it right back on. Oftentimes if you go in too hot, drastically reducing your caloric intake and/or increasing your energy expenditure you will indeed drop weight quickly. The issue is that most people can't sustain these dramatic changes for long and as soon as that motivation wears off and your behavior goes back to "normal," so does your weight.
Losing weight quickly can also lead to muscle loss, low energy, and nutritional deficiencies. Your body needs to be fueled to feel and perform it's best!
Your weight does not define you or your overall health. There is no shame in wanting to drop some lbs, but the number on the scale is not the only indicator that you're kicking @ss. Your strength gains, sleep, energy levels, and so many other factors are important players as well.
Maintaining a healthy weight over time is achieved through balanced nutrition, consistent training, and a lifestyle you can maintain and enjoy.
So consider ditching the quick fixes and find a more methodical approach to wellness. It's the only thing that works in the long run!