A weight loss plateau will happen to you at some point in your "exercise career!" If you're frustrated with having "no progress" in your weight loss and fat loss, then you're not alone!
Usually, its easier to lose weight at the beginning of your exercise program. This is especially true if you are, let's say, 120 pounds overweight. At this point, your metabolism is "running high" because of the excess weight. And, if you have not been active, your body will respond quickly to any new exercise program.
As time moves on, you have to make frequent changes (like weekly or bi-weekly) to your exercise routine/eating habits or your body will adapt. That's when you reach a weight loss plateau and your progress begins to stall.
So, here are my Top 5 Weight Loss Plateau Busters (Note: make sure you are following your meal plan or make needed changes):
1. Get off of the weight machines and bust through your weight loss plateau! Machines do too much of the work for you and many of the exercises are done sitting down. Many times, you're not engaging enough muscle groups when you work out on machines.....so it means less calories burned, less muscles developed and less weight loss/fat loss. Don't be afraid to try new exercises (bodyweight, dumbbell and barbell exercises)!
2. Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. This helps you workout with more intensity and burn more calories. You will also build more muscle and speed up your metabolism.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
3. You have to work with enough weight to overload your muscles and build muscle! In other words, working out with 5 pound dumbbells won't get the job done (unless you are a beginner). You don't have to "max out" during your workouts but you need to challenge your body and ramp up the intensity.
4. Full-body medicine ball exercises like chops and throws are great for busting through your weight loss plateau. These exercises are also very intense, especially if done at full speed.
5. Train your muscles in all 3 planes of motion. Your body is 3-D so you need to train it that way. It will also help your dynamic balance to train in all 3 planes. Challenging your body in all planes of motion increases difficulty and helps you burn more calories.
Make needed changes and bust through your weight loss plateau!