What To Do When You Hit A Plateau During Fat Loss

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Simple tips to break your fat loss plateau

On today’s episode of Live Lean TV, we answer a viewer question who asked for our best tips on what to do when you hit a plateau during fat loss.

This is another episode from our #WayBackWednesday series, where we highlight the best questions from previous episodes of our #AskLiveLeanTV Q&A show.

This question is from #AskLiveLeanTV Ep. 005, where we were joined by special guest, and fellow personal trainer, Leo Flowers.

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Here’s today’s viewer question:

snuitjeee on Snapchat asks: what are your best tips on what to do when you hit a plateau during fat loss?

It seems like we get this question a lot.

So rather than hear out thoughts again on how to break a fat loss plateau, lets get Leo to share his best tips.

What To Do When You Plateau In Weight Loss And Muscle Building

#1. Switch up your workout program

Mix it up.

But before you even do that, first look at how long you have been following your workout program.

In many cases, if you’ve been following the same workout program for more than 6 weeks, your body often plateaus.

For some people your body may even plateau after 4 weeks.

So figure out what your cycle is to change your workout program.

When to change your workout program

If you feel your body is plateauing after following the same workout program for 4 weeks, it’s time to switch to a new workout program.

However, most people will begin to plateau after 6 weeks, so mix it up after 6 weeks.

That would the first tip to break a fat loss plateau.

Assess your workout routine to see if you need to mix it up.

#2. Do something different and/or take time off

Complimentary to the first tip, the second tip I would recommend is doing something different.

For some people, this could even mean taking a week off after a tough 6 week or 3 month training phase.

This includes many experienced trainees who could benefit from time off, as their body may just need a break.

The Truth About Overtraining: Real Or Myth?

A lot of people are afraid to take some time off, but don’t be.

After taking this time off to recover, many people find they comeback stronger, harder, and faster.

Even when you’re not working out, your body doesn’t just stop growing.

It’s still working.

So if you have been training consistently for years, you might want to take a weekend off, 3 days off, or even a whole week off, then come back.

If I’m a beginner, do I also need to take a week off?

However, if you are new to training, and you’re in your first 6 week phase, that doesn’t mean you should take a week off after completing that 6 weeks.

I would recommend changing up your workout program, and keep going, to continue building on your momentum.

A new workout program changes up your workouts

How To Workout Smarter For Your Goals

Here is a good post covering all the training variables that can be switched up to workout smarter.

  • increasing (or decreasing) your cardio
  • increasing the amount of weights you’re lifting
  • switching up the exercises
  • reducing rest periods
  • changing the tempo and speed at which you lift and lower the weights
  • changing the angle at which you’re completing the exercises
  • you could even try something different like a Zumba class 😂

Swap the barbell fat bench press for the barbell incline bench press

How To Do A Barbell Flat Bench Press

For example, if you’ve been doing a barbell flat bench press for a long time, you could switch up the angle of the exercise by completing the barbell incline bench press.

How To Do A Barbell Incline Bench Press | Exercise Video and Guide

Swap the machine seated row for the inverted row

How To Do A MACHINE SEATED ROW | Exercise Demonstration Video and Guide

Or if you’re doing the machine seated row for a long time, you could switch to an inverted row.

How To Do An Inverted Row | Exercise Video and Guide

Changing up your workout after 4-6 weeks is what forces your body to adapt by building new muscle to grow stronger.

This will also help kickstart the fat burning process all over again.

Bottom line on what to do when you hit a plateau during fat loss

Jessica and I always say the same thing as Leo.

To break out of a fat loss plateau or muscle building plateau, it’s about mixing it up, changing your program, and trying something different.

Break Muscle Building Plateaus

One more note on hitting plateaus.

Don’t feel discouraged if you do hit a plateau.

Everyone does, including all three of us.

We all hit plateaus every once in a while, especially when we’re on a program (or not following a program) for too long.

This is why we’re constantly changing up our workouts too.

So don’t think that you’re alone out there.

If you feel like you’re the only one in the world hitting a plateau, that’s not the case.

It’s normal, so just deal with it by changing things up.

Check out this post to learn more about breaking fat loss plateaus

Here’s a post, in more detail, on how to break through your fat loss plateau by structuring your workouts in a certain way.

How To Break Through Any Fat Loss Plateau 

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