Are Your Fitness or Fat Loss Goals Stuck in Neutral? Try These 3 Quick Solutions for Real Results!
Hitting a plateau in fitness or fat loss happens to the best of us, but the good news? Just a few targeted adjustments can help you push through and see real progress again. Here are three simple, science-backed tips to help you get back on track with strength training for fat loss.
1. Change Up Your Routine to Challenge Your Muscles
Your body adapts to the same workouts over time, and that can slow your results. Try mixing things up by adding new exercises, switching up intensities, or adding variety to keep your muscles engaged and your progress on track.
Try New Movements: If you’re stuck on the same lifts, try adding lunges, single-leg deadlifts, or other compound movements to shake things up.
Adjust Sets and Reps: Switch from 3 sets of 10 reps to 4 sets of 6 with a heavier weight, or try higher reps with lighter weights to keep muscles guessing.
Mix in Different Training Styles: Techniques like supersets or circuit training can elevate intensity and boost your results in less time.
💡 Pro Tip: Add a fresh workout style every 4-6 weeks to prevent plateaus and keep things exciting in your strength training for fat loss journey.
2. Focus on Protein for Fat Loss and Muscle Maintenance
Nutrition is the foundation of your results, and protein is a must for muscle maintenance and fat loss. Hitting your daily protein goals supports your metabolism, aids recovery, and keeps you on track.
Start Strong with a Protein-Rich Breakfast: Eggs, Greek yogurt, or a protein shake can set you up for a successful day.
Opt for Lean Proteins: Choose chicken, fish, beans, or tofu to meet your protein needs without extra calories.
Supplement if Needed: If it’s hard to reach your target, protein powders can be a convenient way to help meet your daily goals.
💡 Pro Tip: Aim for 0.7-1 gram of protein per pound of body weight each day to support your goals for strength training for fat loss. This will help fuel your workouts and keep cravings in check.
3. Shift to HIIT for Effective Fat Loss
Long cardio sessions aren’t always the answer for fat loss. High-Intensity Interval Training (HIIT) can be more efficient, burning calories faster and keeping your metabolism revved up long after you’re done.
Start with Simple Intervals: 20-30 seconds of intense activity like sprinting followed by 60 seconds of rest is a great starting point.
Add Challenge Over Time: As you progress, try adding shortening the work/rest intervals. Tabalas are great 20 seconds of work/with only 10 seconds of rest x8 rounds. It’s a short workout, but the intensity is very high.
Limit to 2-3 Times Per Week: HIIT is intense, so give yourself recovery time between sessions.
💡 Pro Tip: Adding a short HIIT session after your strength workout can amplify your fat-burning results and keep you moving toward your goals.
Ready to Break Through? Book a Free Discovery Call!
If you’re ready to break through your fitness or fat loss barriers, expert guidance can make all the difference. A personalized training plan tailored to your goals can help you see results faster, stay consistent, and finally overcome plateaus. Book a free 15-minute discovery call with us to talk through your goals and see how our training approach can help you achieve the results you’re after.
Book your free discovery call today (804)240-4613, and let’s make strength training for fat loss work for you!
