Plateuing

[Boss Man]

I saw the laterals, but the front raises passed me by. I just simply didn't notice them. Ehh what a mistakea to makea.

[LozTaylor]

This recent plateau is really getting to me now. My diet has been spotless so far this week, but it doesn't look like it's going to be any improvement on the weigh in on monday. From everything I've read, I need to change up my cardio to beat this thing. I currently do: Monday, 6km run which takes about 32mins. Wednesday, 15mins at 12km/h and then get off and immediately get on a bike for 10mins. Friday, 30mins HIIT on treadmill. I also go swimming on either a tuesday or thursday, depending on my schedule each week. Has anyone got any great 30mins(ish) cardio workouts that they do (I have access to treadmills, bikes, elipticals, rowing machines) that are quite different to what I'm currently doing? I think I'll probably keep the HIIT in there as that seems to be a good burner, but I feel like I need to mix it up again.

Also, what should I do in regards to calorie intake to beat this plateau? I've read some articles that say to cut back 10%, but some others say to increase. My only worry about cutting back is losing out on potential muscle gains on weight training days.

[Boss Man]

The plateau problem is dependant onb duration. If it's been a couple of weeks, then don't do anything, just work through it. If it's been 4-5 weeks, then address the situation.

One way would be to change your diet, so you take 10g Carbs from each meal and replace the calories with good fat, so you have around 4-5g Fats per meal, (36-45 calories approx), which would give you a maintenance not a cut.

The body would then use some Fat as an energy source, to compensate for the reduced carb intake. I wouldn't do this more than once if you do, as you would be in danger of going to low and affecting things like brain function and bloodsugar.

This could be a way to address the situation, if you've plateaued for too long, but otherwise if it's been about 2 weeks, persevere for another 1-2 weeks with what's happening now and you might find you just get through it. Quite a few people do just being patient.

[LozTaylor]

It's been about 4 weeks now, so I think I do need to do something. I'll start cutting out some carbs like you said and see what happens. I think I will also change up some of my cardio to see if that helps. Not only just to break this plateau, but also I don't want my body to get used to running at my current highest speed and duration, gotta keep knocking on that door to make your body do more.

I'm not going to let this plateau beat me. I'll keep hammering at it until it gives.

[Boss Man]

I'd do the carbs thing for now, not the Cardio.

The fact is, if the Cardio is working, why change it as well? If it's not and the Carbs thing doesn't change anything, then go for the Cardio change.

If you change two things, one aspect may already work well, but you might make it work less well if it's changed, then it will work against the other necessary change to hinder progress, if that makes sense.

Isolate one thing, make change, assess what happens, then after 2-3 weeks go from there .

[LozTaylor]

86.6kg this morning, so something seems to have given I'm still going to cut some carbs out because it's something I should have done a long time ago anyway. I'm keeping the cardio the same, managed to run my fastest 6km this morning, 30:10. Really happy with that time and I'm sure I can get it under 30mins next week. Here's for another good one

[LozTaylor]

86.6kg again this week. Had a good week but maybe I'm not eating enough, always feel bummed out after my monday runs but I ate a bit more today and seemed to get over that. Ran 6km at 31:27 today, a little way off my best. I tried sprinting at the start to take some time off but that didn't work at all lol. I know now to reserve the faster speed for the end. Two more exams this week (tomorrow and wednesday) and then only two left for next week. Happy to be finishing University despite not knowing what to do from here on out. I'd love to get into something to do with fitness and weight loss but have no idea how to get started and I know I'd need a heap of qualifications before being picked up by a gym or whatever to coach. Has anyone else gone down this road?

[LozTaylor]

It's been a while since I last posted, so I just thought I'd give an update. I'm now down to 85.2kg and I feel like I'm back in my stride now

[LozTaylor]

Hey guys. It's been a while but I've been doing well and have a question. Firstly, I'm now down to 82.4kg (as of this morning). Secondly, I've started doing some ab workouts. I started a few weeks ago doing alternate cycles and my progress has been pretty good. However, last friday during my second set, I started noticing a pain in my right hip, everytime I'd lower that leg back down. The pain/discomfort was enough to stop me finishing my set and subsequent sets as aggravating a pain like that didn't seem smart. I've never experienced any pain in that area before, and don't experience any pain there any other time. It came around to doing them again today and the pain was still present, but was far more acute and I was able to finish my sets.

Shall I just keep doing what I'm doing and monitor the pain? It's possible it might well go away by friday or next week, but I thought it would be a good idea to ask anyway.

[Boss Man]

It depends on the Ab workouts themselves, technique used and any supplemental exercises that affect areas like the Illiacus, Psoas, Quadratus Lumborum, Lower Erector Spinae area, and the hip cuff muscles, (for want of a better term), the Piriformis, Obturator Internus, Superior and Inferior Gamellus, also including connective tissues as well.

Resting it may make it go away, with maybe some Icing in there, but if it's a technique issue, then resting it won't solve your problem, if you restart the offending exercise(s) and reignite the pain sensation(s) again.

[LozTaylor]

The pain was in the hip on the lowering of the leg. The pain has completely gone away now when I do the exercise, so must have been something temporary. Worth asking on here though of course, just in case

[Jentry07]

Congratulations on your weight loss thus far! Just curious if upping your calories at all has helped get over that plateau?

[bodyburner]

LozTayler,

Your progress is awesome! Thanks for sharing your story.