Avoiding Plateaus by IFBB Pro Cheryl Brown

Avoid dreaded plateaus and make this year’s resolutions a reality!

January 15, 2012
Cheryl Brown
Avoiding plateaus by Cheryl Brown IFBB Pro

This is the time of the year when the gyms are packed and many of us are still sticking to our New Year resolutions. We are eating fewer calories or working out more to ultimately lose weight or become fit, right? Unfortunately, we have all experienced the frustration of “working our butts off” in the gym in January, only to see results gradually slowing. Eventually, what used to work, no longer does. So, here are my top two tips on how to make this year different. Let’s avoid that dreaded plateau and make those resolutions realities!

Fuel Your Body and Know Your Nutritional Needs

Diets do not work! Your human body needs to be fed properly to perform and respond at its best. If you are not taking in the proper amount of calories and percentage of nutrients, your body will attempt to compensate for that. How? By slowing your metabolism and storing even more fat.

Keep in mind, when trying to reach a fat loss goal, knowing the following is crucial: 1) Your total caloric need; 2) The percentages of calories your body needs from each of the macro-nutrients; 3) When and how the first two need to be adjusted. I truly believe up to 70% of a successful weight loss or fitness program is determined by proper nutrition.

Keep Your Body Guessing!

Your body craves efficiency. If you always do the same workout routine, your muscles will learn to perform that workout using less energy–and you’ll burn fewer calories. Also, please know that the “calories burned” displays on gym cardio equipment are notoriously inaccurate!

To maximize the calorie burn from your exercise sessions, remember the things you can change are represented by the acronym F.I.T.T. (frequency, intensity, time, and type/mode of exercise). For example, change the number of days you are exercising, try a different piece of cardio equipment, or even a different program on your favorite cardio equipment. interval training, such as HIIT (high intensity interval training) is a great way to change your intensity. If you favor low-tech exercise, like walking or jogging, try to find a new route that involves some extra hills, or work some 60-second sprints into your routine.

Patience Grasshopper!

Lastly, be patient, consistent and enjoy the journey. I would love to hear your questions or comments. Until next time, thanks for reading!


M.S. in Exercise Physiology
B.S. in Food & Nutrition
Certified Trainer for 21 years
6x IFBB Pro Figure Champion
Proud Mother of 3!


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