Von, I’ve been working out and dieting for the past 6-8 months and I’ve only lost about 3 pounds. I eat about 1500 calories a day and train hard at the gym 4 times a week but I seem to have hit a plateau.
I’ve been very consistent and only have a cheat day once a week, but still don’t see much results. What’s going on?!
First of all you need to understand how months and months could go by without seeing much results.
Have you been doing the same workout routine, same intensity, same volume, and eat the same calories every day? Because if you are, then you shouldn’t be surprised if you don’t see changes in the mirror and on the scale.
When it comes to calorie intake, for example, you need to be always changing it depending on your weight. It’s not something you calculate once and stick to forever and ever.
Calories need to be decreased or increased based on your current body weight. If you started eating 1500 calories on the first couple weeks of your program, it doesn’t mean that your intake should stay at 1500 calories for the next 3, 4, or 5 weeks. If you’re trying to lose fat and lost 5 pounds on the first week, then you need to adjust your calories based on that new weight.
Another thing you need to do is to always tweak your workout routine. NEVER do the same routine every week. You should be applying progressive overload in one way or another. Lift heavier weights, do more reps, do more sets, DO SOMETHING! Doing the same workout routine with the same weights each and every week will not give you any results.
There’s no reason that you should let months (especially years) go by without seeing any results. If you continue doing what’s not working, don’t expect any results. All it takes is a little tweaking here and there. Be persistent, but also be flexible.
Posted on July 5, 2011