How Do You Break a Plateau?

I get asked this A LOT. In fact, I've even asked MYSELF this question, ha. It seems like you get on a roll... you're eating well, you're working out every day, and you're KILLING IT. Or so you think.

For me, I can be a master of discipline and precision. However, I just wasn't losing that extra little bit of "pooch" in my lower stomach. I was doing all KINDS of ab exercises, insane cardio workouts (literally... Insanity! Haha), and some weight training, too. But that layer of fat over my lower abdominal wall was killing me. Not literally, but I was working wayyyy too hard for those abs to NOT make an appearance! Can you relate??

So here are some research-based strategies that have helped ME break my plateau... hopefully they can help you with yours, too!

1. Zigzagging my calories: You're probably wondering what the heck that means. When I first saw this, I was wondering the same thing. Let me break it down for you...

Body builders call this "refeeding" the body. Basically, you're eating at a a caloric deficit on some days and you're eating more calories on others. Hence the name. Why? You're keeping your body guessing. What USED to work for you in the past is no longer cutting it, because you're now MORE fit, and you require MORE calories to continue progressing toward your goals.

So, What might this look like? Let's say you need 2000 calories per day. You might eat 2000 calories per day 3-4 days per week and 1500 calories on the other days. If you’ve been eating a low-calorie diet you can assume you need to add calories. To find out how many, try increasing by 300–600 a day (depending on your size). Eat that way 4 days per week while keeping calories where they are now on the others.

2. Working out (especially on cardio days) on an empty stomach. You'll burn stored fat instead of the meal you just ate an hour earlier for energy.

3. Get enough protein, and don't cut out fats and carbs. The trick here is getting your numbers right. Goal for about 40% carbohydrates and 20-25% HEALTHY fats (think avocados, nuts, seeds, etc.)

4. You can't diet restrictively ALL the time. I had a hard time letting go of this one. I thought that to look good, that meant that I had to be on point CONSTANTLY. Your body adapts. You have to change it up... and more importantly, you have to ENJOY life! :)

These are just a few little snippets I've learned along the way... and believe me, I'm still learning! I'd love to hear from you if you're looking for a little advice, some support, or even accountability in reaching your personal fitness goals.