Hi Davey,

I’ve been working out regularly for the about two months now (an hour of cardio and about half an hour of strength training 5 days a week), and at first I lost weight. The goal I set for myself was to get down to 195lbs by the end of June. But recently I’ve noticed that I’ve hit a weight plateau at around 206lbs.

Do you have any idea what might be happening?

From,
Ian

Congratulations on releasing weight and coming so close to your goal!

First, it’s important to ask yourself: Why 195lbs? It’s always important to reassess our fitness goals. Maybe 206 lbs is a good and healthy weight for you. If it’s not – and if you have the will and motivation to break through the plateau – it comes down to two things: Modifying your diet and/or modifying your fitness plan.

Modifying Diet

Obviously, proper diet is essential to a comprehensive fitness plan. Hitting the gym isn’t everything. Take a critical look at your diet – and compare it to your recommended caloric intake. It’s possible that you may need to further reduce the number of calories you are eating, or even shift the types of foods that you are eating. You may find it advantageous to move away from high-carbohydrate or processed foods and more toward fresh foods and high-protein options.

Modifying Workout

There are a few ways to increase the effectiveness of your workout:

1. Increase workout duration and frequency. For people exercising for 30 or 45 minutes, it may be advisable to hit the gym for an extra 15 minutes. Since you’re already exercising for 90 minutes, working out longer won’t help. In fact, long workouts tend to backfire. 90 minutes is enough and, for weight loss, I’d recommend splitting your time evenly between cardio and strength training. In addition, exercisers may see enhanced results from adding another workout day into their schedule if such a commitment is sustainable. Remember to take off at least one day per week.
2. Increase intensity. Just being at the gym isn’t enough. Workouts aren’t just about quantity – they’re really about quality. How you use your time is critically important. If you want to break through a plateau, you may need to add some gusto to your workout. Instead of doing conventional cardio workouts, for example, try some gut-busting interval training. For strength training, adjust your rest times so that you are taking shorter breaks. Increase the amount of resistance that you are using. In short, put your workout in high gear.
3. Try new exercises. Sometimes introducing new exercises can help move your workout forward. Our bodies grow accustomed to the same old routine, so don’t be afraid to change things up. You can find a number of great, effective and challenging exercises online. Or, you could even join a class or hire a personal trainer. Even as a certified personal trainer, I still occasionally hire another trainer to help introduce new workouts into my vernacular.

If your weight loss goal seems necessary and achievable, these tips should help you break through your plateau and take your results to the next level.

Love,
Davey

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