Plateaus are the number one motivation killers.
After all, who would want to keep on working hard if there are no fruits for their labor?
Now the tricky thing with plateaus is that they require adaptability and flexibility on your part. In other words, you have to be willing to break out of your comfortable routine.
In essence, you have to establish new routines-something that is never easy.
So, here is an action plan to pull yourself out of a plateau:
1. First make sure you are in a plateau: Countless women stop exercising because the weight scale is no longer moving. Well, recall that a weight scale doesn’t reveal changes in body composition. For instance, you could be losing fat and gaining muscle which won’t necessarily show up on the scale.
Instead, rely on circumference measurements and/or body fat measurements to assess progress.
2. Begin covering half of your plate with vegetables every single time you eat: This is by far the simplest way to bust out of a plateau. You see, vegetables do a great job at lowering blood sugar (which accelerates fat loss) and they create a lot of bulk in your stomach. This in turn will make you eat less without feelings of deprivation.
3. Increase the intensity and duration of your workouts: You will feel a lot hungrier if you create a 500 calorie deficit with diet versus creating the same deficit with increases in physical activity. For whatever reason, the female body is more sensitive to caloric reductions from food than from exercise.
4. Begin keeping a food journal: If all of the above aren’t working, you are going to have to keep a journal. This will be the only way to assess where your diet needs work. Otherwise, if you simply wing it, it will be like finding a needle in a haystack while blindfolded.
5. SLOWLY reduce portion sizes relative to your food journal: Go too hard too soon here and your body will reject the lower caloric intake. Think of this process as coaxing your body into arm fat loss, not forcing it. You see, if you restrict calories too much you will stop producing fat burning hormones and your metabolism will drop.
6. If all else fails, measure and weigh your food: Most women don’t have to go to this extreme. But if you have tried everything else and it’s not working, then you probably have “caloric creep.” In other words, calories are creeping into your diet where you least expect it.
The only way to solve this is by weighing and measuring your food, unfortunately. The good news is that you won’t have to do this forever. Only until you figure out what is going on.
Nobody deserves to be stuck in a plateau when trying to get toned arms. And if you let yourself hover in plateau limbo for too long, motivation will fade. So get yourself out of the hole today!