However, there comes a stage where you stop making progress. For example, if you are following a fixed exercise and diet schedule to achieve weight loss, this may work well in the beginning as you give your body a new challenge.
However, over time your body will adapt to this routine and you will notice that the pointer on your weighing scale refuses to budge. When your regular workout and diet schedule stop giving your progressive results, such a situation is called 'hitting a fitness plateau.'
When your fitness graph for the particular goal you are working towards – weight loss, muscle gain, strength training, body toning, etc., draws up a flat line for more than two weeks, you MIGHT have hit a fitness plateau.
The 'might' here needs a mighty consideration to ensure that you have not slackened anywhere in your work-eat-rest momentum that may be affecting your progress.
Before coming to any conclusion, you need to re-dedicate yourself and diligently track your activities for a minimum of two weeks to see if the progress picks up. It is also important to note that the measure of progress decreases with time.
For example, if you start with a bodyweight of 100 kgs, you might lose 1 kg in 2 weeks initially, but as you come down to 60 kgs, the same 1 kg weight loss will take over six weeks. So do not confuse slow progress with the plateau effect.
If you indeed discover that your efforts are not paying results and you have plateaued, then the following points can be of help:
Introduce variety in your fitness regime: Introducing a variety of workouts to the weekly schedule will help you stay enthusiastic and involved and ensure a well-balanced fitness plan. A good workout is when you have a mix of exercises to help you have full body training. You can choose from a range of options like Zumba, Yoga, Aerobics, Strength training, Cardio, etc. and create your schedule. Alternatively, you could also look out for boutique fitness studios that offer a pre-defined weekly schedule with a range of workouts.
Manage your diet: Research says that nutrition plays a vital role in fitness. Since we eat three times a day and work out just once, there is thrice as much probability that food mistakes are derailing our fitness goals. The fitness plateau you are facing may result from excessive or indiscriminate eating. It is advisable to consult a certified nutritionist who can chart out a personalized diet plan basis your fitness goals and ensure that you stay on track with your eating habits.
Rest and Recover: Proper rest and adequate sleep is another crucial aspect of a fitness regime. If not for rest, your body could abruptly shut down, just like a mixer grinder running continuously without giving the motor a chance to cool down. If your body is unwell, you may have to take a long break from your workout schedule, eventually affecting your fitness goals. So be sure to have adequate rest so that the body has time to repair any muscle wear and tear and replenish its energy reserves. It is interesting to note that rest time allows the muscle mass to grow, contrary to the popular belief that muscle mass is created during training
Never compare: Never compare your fitness plan with others. Every individual is unique and so is our body and our fitness journey. That is why fitness enthusiasts vouch for a personal trainer. A personal trainer advises you on your diet and exercise regime basis your body type, fitness level, eating habits, lifestyle, and other parameters. You may reach a fitness plateau when you do the same things as your friend or vice versa. What works for others may or may not work for you. So stay focused on your fitness journey and make corrections and modifications as per personal experiences and not others.
There are times in everybody's life when things appear to stagnate – a kind of plateau effect. At such times, the first thing is to have faith and keep going; and the second is to take some time to reconsider your work-life balance and other priorities.
The only way to break through a plateau – be it about fitness or life in general, is to take on new challenges, but with a security net to cushion any setbacks.
