Hitting a plateau on your fitness journey can be frustrating and demotivating. Whether you're striving for weight loss, muscle gain, or improved overall health, plateaus can seem like insurmountable barriers. Fortunately, with the right strategies and a little determination, you can break through these plateaus and continue progressing toward your goals. In this blog, we'll explore five effective tips to help you push past plateaus: counting calories, exercising, incorporating ketones, intermittent fasting, and increasing protein intake.
Intermittent Fasting for Breaking Through Plateaus
1. Counting Calories
Calorie counting is a fundamental aspect of managing your nutrition and can be a game-changer when you hit a plateau. The concept is simple: you need to consume fewer calories than you expend to create a calorie deficit, which is essential for weight loss. However, it's important to approach calorie counting with accuracy and consistency.
Use apps or journals to track your daily food intake and calculate your maintenance calories. Then, create a reasonable calorie deficit by reducing your daily intake. Be mindful not to slash calories too drastically, as this can hinder your metabolism and energy levels. Instead, aim for a gradual decrease that allows your body to adapt without feeling deprived. Keep in mind I’m not a big fan of counting calories everyday but checking in from time to time is very important.
Exercise is another crucial factor in breaking plateaus. Incorporating both cardiovascular and strength-training exercises into your routine can help stimulate your metabolism, increase muscle mass, and enhance overall fitness.
For weight loss plateaus, consider adding high-intensity interval training (HIIT) to your regimen. This form of exercise can help you burn more calories in less time while boosting your metabolism. Additionally, strength training exercises, such as lifting weights or bodyweight exercises, can help build lean muscle mass, which can further increase your resting metabolic rate.
3. Drink Ketones
Ketones are organic compounds produced by the body when it breaks down fat for energy. You can drink ketones in supplement form to enhance your ketone levels, which improve energy, mental clarity, appetite control, sleep and YES!!! turn on the glut4 transporter to help with fat burning. I have used the best ketones I have found to help thousands around the world transform their bodies. My Favorite Flavors
Adding ketones to your diet may help you break through plateaus by providing an alternative energy source and reducing cravings. These have been the biggest game changer I have every found in my career. If you are wanting to take results to another lever I implement Keto Pro into the mix to help with muscle health. Ketones work great when partnered together with #4 Fasting.
4. Intermittent Fasting
Intermittent fasting (IF) has gained popularity as a powerful tool for breaking plateaus and promoting overall health. IF involves cycling between periods of eating and fasting. The most common method is the 16/8, where you fast for 16 hours and eat during an 8-hour window.
Intermittent fasting can help break plateaus by reducing calorie intake. Additionally, it may improve cellular repair processes and hormone sensitivity, leading to better overall body composition. Many people find the intermittent fasting makes their simpler and you can do daily or 5-7 times a week. A very common question I get is: does drinking ketones break your fast and short answer is no. We have people drink ketones in the morning to help extend their fast and we have found compliance and result to go way up. Fasting Kit
#5 More Protein
Increasing your protein intake is another effective strategy for breaking plateaus, especially if your goal is muscle gain or fat loss. Protein is essential for repairing and building muscle tissue, and it also has a satiating effect, which can help control your appetite. I find the most people are under consuming protein and this often leads to muscle loss, energy loss and abnormal craving for other foods. To find you ideal protein take your ideal body weight times .8 to 1 and have that many grams of protein a day on most days. So if your ideal body weight is 130 you will between 104-130 grams per day.
To incorporate more protein into your diet, focus on natural sources like chicken, turkey, fish, and low-fat dairy products. Protein shakes from whey or my favorite Keto Pro. Distribute your protein intake throughout the your eating window to support result.
Breaking through plateaus on your fitness journey requires a multifaceted approach that combines dietary and lifestyle changes. These five tips - counting calories, exercising, drinking ketones, intermittent fasting, and increasing protein intake - offer valuable strategies to help you overcome plateaus and continue progressing toward your health and fitness goals. Remember that consistency and patience are key, and it's essential to tailor these tips to your unique needs and preferences. With determination and the right approach, you can overcome plateaus and achieve the results you desire. Test my favorite product and Ketone drink today: Click Here