(the article below was originally written for a course I ran for figure competitors… But this is actually the same advice I give anyone who has reached a plateau in their weight loss efforts. it’s simple advice but it comes from training hundreds of women)
One of the most frustrating things about getting ready for a figure competition is when you encounter a fat loss plateau. As a competitor you understand that there is no buffer for not getting in shape – you either hit your mark on contest day… or you don’t (then you kick yourself for training and dieting for 12 weeks and not getting in your best condition). So when you get to a point that fat loss slows or stops, it’s easy to go into panic mode. Slashing calories in half is what some competitors do. For those who decide to do that, they are going to have a miserable time mentally and physically as their body tries to adjust to 50% less calories. This is something you definitely want to avoid at all costs.
When overcoming a fat loss plateau you must attack it from 3 sides:
Diet: First you must tighten up your diet. This may mean cutting your diet by as few as 100 calories a day. You want to avoid cutting too many calories because this may cause your metabolism to slow down and go into ‘starvation’ mode. Once this happens, it’s hard to fire the metabolism up again.
Workout: You must increase the intensity of your workouts. Basically train harder: (1) lift heavier weights, (2) perform your normal workouts (same reps and sets) in less time, (3) add on an extra 15-20 minutes to your normal workout time, (4) take less time between sets so that the workout is more cardio-like etc. There are many ways to increase workout intensity. The important thing is not to ‘coast’ but make sure each workout is at a high intensity level.
Cardio: Step up your cardio intensity. This may mean just going harder for the same amount of time, for example, you may be able to run 3 miles in 30 minutes. What you want to do is try and run 3.2 miles in the same 30 minutes, then eventually 3.5 miles in that 30 minutes.
– Or you may change from a less effective form of cardio cardio workout (ex elliptical machine) to a more effective form of cardio (treadmill or outside running). This is a very effective way to increase the amount of calories you burn in a workout.
One mistake I see is when competitors try to do it all by slashing calories… DON’T do that! You will lose weight initially but your metabolism will slow down too much and all progress will stop. This will make it very difficult to lose further body fat. It’s much wiser to attack it a little from all 3 factors instead of just one.
Another Mistake I see is competitors who decide to double their cardio in order to lose body fat. This will work initially but it may take a toll on your body and mind… this can lead to burnout (mental and physical exhaustion).
So, If you do experience a plateau, don’t panic and do something drastic that will cause your metabolism to shut down or that will cause you to burnout… Just use moderation in adjusting your diet and training. This is the one ‘secret’ behind my success in training fitness and physique competitors over the past 10 years.