Here are my TOP 5 tips to get through a fat-loss plateau
1. Eat more Protein
You should be thinking of topping up your protein levels approx. every 3 hours throughout the day, This reduces muscle wastage and promotes fat loss as protein takes more energy to digest than Carbs and Fats.
2. Add an extra Cardio session
If you’re looking for fat loss perhaps you’re not in enough of a calorie deficit. This can be easily remedied by adding another 5-10 minutes to your daily Cardio routine or adding in light Cardio on rest days
3. Drop your calorie intake by 300-500
Similar to the above, if a calorie deficit is what you strive; try dropping your daily calorie intake by 300-500. As your body changes so does your micro-nutrient requirements, it’s always good to keep an eye on your calorie requirements and change these about during a cut as your weight changes.
Use the total daily energy expenditure tool to check your approx, current requirements.
4. Go heavy
If you’re looking to keep mass while your cutting, going heavy can crush Plateau’s. If you ramp your weight up to do a 4-5 rep max and take it to failure. The extra weight will cause micro-tears in the fibres of your target muscle and promote growth.
5. Get plenty of sleep
Allow approx. 8 hours of sleep per night to help your body recover and repair itself through the night. If you’re regularly including a HIIT program to your workout, amazingly your body can still be burning fat while you sleep, Don’t be fooled that sleeping by it’s very nature of inactivity is affecting your gains, in fact it is more likely your plateauing because you’re not having a good nights sleep.
People who sleep less than six hours a day are almost thirty per cent more likely to become obese than those who slept for seven to nine hours.
Dr Christian Jessen
If you are having trouble sleeping, I advise you to speak to your Doctor and they may be able to advise you of options that can help you sleep like a baby.
NB:Remember to check your progress on a weekly basis and make changes as and when required.