Are you stuck? Have you been working out hard and seeing results, but all of the sudden, you can’t seem to get the scale to budge? You may have reached a fitness plateau.
After many, many years of teaching fitness classes and personal training, I’ve had numerous people come to me with this problem. “But, I’m doing everything right,” they say. “I’m eating healthy and working out. It worked before. Why isn’t it working now?”
How to Overcome a Fitness Plateau
Well, there are a number of reasons why you hit plateaus in your level of fitness and there are also a number of things you can do to break through them. The key to overcoming them (and #1 on my list of ways to break through a fitness plateau) is getting real with yourself. It’s time to take a closer look at what you’re REALLY doing, discover the reasons why you’ve hit a fitness plateau, and figure out a way to overcome it.
#1 – Get Real
You may think you’re eating healthy, but if you take a closer look and start keeping track of EVERYTHING you put in your mouth, you might find that you’re not eating as healthy as you think. 80% of your results are based on your nutrition, and only 20% is based on the exercise you do. If you want to see changes, pay close attention to what you’re eating, write it down, and aim to eat clean at least 80% of the time.
#2 – Know Your Numbers
You can’t make progress if you don’t have an accurate understanding of how many 
calories you burn each day and how many you can afford to take in. Everyone’s metabolism and daily calorie burn is different based on a variety of factors such as your age, height, and the amount of muscle you have.
While there are many websites that will help you calculate your metabolic rate and the amount of calories you should be consuming, the most accurate way to find out and keep track is with a calorie-monitoring device like a My Zone, Fit Bit, or an Apple Watch.
#3 – Track Your Calories
If you eat it, write it down… every last bite! Yes, even that handful of pretzels or the last few bites of your kid’s meal you finished off. Everything counts! Oftentimes, when people hit fitness plateaus, it’s because they think they’re eating healthy but are actually overlooking calories.
In my opinion, the best place to keep track is on your phone because it’s with you all the time. There are also many smartphone apps available that can help you do this. Some favorites include My Fitness Pal and Lose It.
#4 – Build Muscle
The more muscle you have, the more calories you burn when you exercise and at rest. On a side note, there’s a myth out there that muscle bulks women up, and it’s not true. Women simply don’t have the hormones to bulk up – they just get leaner and become calorie-burning machines!
So cardio junkies beware! Yes, you might burn more calories during your workout when you do cardio than when you do a strength-training workout. However, consistent strength training will enable your body to burn more calories all day every day. People hit fitness plateaus when they don’t incorporate enough strength training. Add this in, and you’ll be amazed at the difference it makes.
#5 – Change it up
Our bodies have an incredible ability to quickly adapt to whatever we do. If you continually do the same workout, your body will adapt and the workout will no longer have the same effect. By changing up your workouts, you can change your body. Cross train and try different workouts. Kick your soulmate workout up a notch by adding something new like high intensity intervals or weighted gloves.
#6 – Avoid Creating too Much of a Deficit
When people hit fitness plateaus, they often keep cutting calories and get frustrated when they still do not make progress. One thing many people aren’t aware of is that you can actually damage your progress by creating too much of a deficit between your calorie intake and calorie burn. When your body isn’t getting enough calories, your metabolism can slow. If you’ve tried everything else, and still aren’t making progress, consider adding a few more healthy calories back into your diet. For more info- check out the 131 Method.com.
You read my mind! I respect and appreciate everything you do! Thank you…you have been my mentor for the last 7 months and I have hit the plateau you are referring to. Perfect timing. I neede to re-think my goals and actions I take to achieve them…thanks
Yes, take a closer look at what you’re doing and keep track on paper or on your phone. It makes a difference!
Great question! 8 to 10 hours on your feet is bartul. That is more of a sustainment of energy issue than a preworkout one. I know it is hard to take breaks while on patrol (get it as they come). I suggest they hydrate throughout and eat a healthy snack sometime in there to keep their electrolites up and their blood sugar even. Hydrate, hydrate, hydrate! Stretching afterwards wouldnt be a bad idea either!
Thanks for sharing! My first three also came so close teetghor that I never lost the baby weight before getting pregnant again. Add to that the fact that I gain A LOT of weight when I’m pregnant (50+ pounds each time) and I was very over weight after the birth of our third. About a size 16 which is too big for my frame.My husband bought me a treadmill that Christmas and it changed everything for me, suddenly I could work out consistently six days a week with no excuses! I had tried to work out before but with three young children I had a hard time leaving the house to go to the gym or classes and even just taking a walk with the jogging stroller was often out of the question because of sick kids, too hot, too cold, etc, etc.Within about six months or so I was down to a size eight, actually just under what I was when I got married! I feel so much better and even though I gained quite a bit when pregnant with number 4 I was able to use the treadmill the entire nine months (even delivery day :o) so losing the baby weight was nearly as big a deal.PS I’ve gained about 10 pounds since Thankgiving and the holidays so your post is a great reminder to not let myself go…get back on that treadmill!
Great information Chalene!
Do you have a preference for the calorie-monitoring device? I have never heard of them before. I’ve always been curios how accurate cardio machine are when you working out.
If you have any articles about this, I’d appreciate if you’d point me in that direction.
Thanks so much!!!
Jacque
Hi Jacque! The Bodybugg and Fit Bit are both great. I am currently testing out the Nike Fuel Band as well, and so far I like that one, too.
I have been doing Turbo Fire for awhile now. I absolutely love the program. However, during that time, I actually ended up gaining weight instead of losing weight. This article came at the perfect time because I have had to go back and evaluate what I was doing wrong. I know I haven’t been overly strict with my diet, but it hasn’t been ridiculous either. But I have been sick and I think that has really hurt my metabolism. And the medications they have put me on haven’t helped either. Thanks for the encouragement and I will keep pushing forward.
Thank you Chalene, I really appreciate this info. I’ve been with you since Dec 27th, 2011–so for the past 7 mos. I’ve been gradually transforming and getting healthier. I will DO this as you’ve posted now. Plus, I think I’ll purchase another of your workout series like Turbo fire-to change it up a bit—I’ve been doing Chalean Extreme. Have a GREAT day–keep your positive thoughts and posts coming–I read them and think about how I can DO the words for myself and my family! 🙂
One step at a time! I’m glad you find them helpful.
Hey Chalene! I’m from Croatia and I really love your wourkouts! I’m 23 years old and recently had a baby. Thanks to you,I’m in a great shape. My legs are strong, my arms look great, my abs are stunning! Thank you for being such an amazing example! I wish you could come to Croatia cause I would love love love to wourkout with you… And I can’t wait for you to release another workout program! Thank you so much for commiting your life to fitness. Thanks to you, that’s exactly what I’m trying to do. And I hope my mson will do your workouts too when he grows up 🙂
Good for you girl! Keep at it!
Hi Chalene,
I am 46 years old, female. Completed first month of Chalene extreme. Trying to build muscles and lifting heavy weights as you recommend (gradually increasing weights). I have noticed an unexpected side effect – the veins on my hands started bugling and the hands in general started looking quite aged. Could this be a result of weight lifting? I try not to over grip. I also rock climb, play tennis, bike, etc. But I did all these activities prior to the weight training.. Do not know if it is related.. Or is it just aging? Could I modify certain things to save my hands appearance?
Best regards,
Yelena
Hi Chalene!
I currently do TF and CLX hybrid for the 2nd time and wear a bodymedia device. I typically have a daily caloric deficit of 800-1000 calories. Do you think I should lower that deficit? I didn’t lose that many inches the first time I did the hybrid (though I did tone up). I would like to get leaner and it’s those vanity pounds (ie last 10lbs) that I would like to lose.
Hi Natasha! It’s not so much about the deficit as it is about making sure you’re getting enough calories. If you are getting too few calories, you will slow your metabolism. Everyone is different. Calorie-monitoring devices are very helpful in gauging this.
Dear Chalean,
Just started TurboFire a few days ago because I hit the plateau you just talked about! While doing the program, I’d like to continue keeping my strength (and maxing on that afterburn effect you LOVE!) by lifting fairly heavy weights in the gym, 2-3X a week. Do you have any recommendations for combining the two? My workouts are about 40 min and are total body lifting. I don’t want to do it on a HIIT day, right? But the EZ days are for muscle recovery, so it doesn’t seem like a good idea to do it then either.
I know a lot of people do a combination of ChaLEAN Extreme and Turbo Fire after completing one of these programs. The combination of strength training and cardio is great for overcoming plateaus. To burn more fat, you need to add more muscle. Strength training is key!
How inspiring!!! I want to lose 15-20 ponuds, and I woke up this morning realizing I had to just set the goal to DO IT — 5-6 workouts a week, no ifs ands or buts. Then I see your post. Not an accident!Thank you so much for sharing your story and your photos! I can’t wait for my first workout!
Hi, great article!
My flat feet keep me from doing high-impact cardio included in Turbo Fire. I’ve tried a number of shoes and in-soles but to no avail. My weight loss has been super slow until I started doing ChaLean EXtreme. Strength training really is a game changer.
But I do feel I can do better during the Turbo Fire workouts and someday follow Chalene instead of Aly. Is there a way to overcome the arch pain caused in flat feet by jumping? It’s also painful to be on the balls of my feet and hence I’m unable to pivot my feet during some of the kickboxing drills, specially those in Fire 45. It gets frustrating sometimes to not being able to do something as simple as jumping jacks without my arches screaming in pain.
Strength training is working wonders for me but I wish I could do the cardio workout to the best of my ability and really push the calorie burn. How would a flat footed person overcome this?
Thanks.
This is me right now. I completed and saw amazing results with your AWESOME program ChaLean Xtreme a few times over, so I decided to switch it up by adding in Turbo Fire to create my own hybrid. 3 months later of working out 5-6 days a week, often twice a day…I’ve gained 5 pounds! I’ve started looking at my food again better, tracking it with my Lose It! app, but it wasn’t that bad to begin with. I’d say it was the same as when I was doing just CLX alone. So now I’m stuck again: what should I do when it’s time to start over again? I really love ChaLean Extreme and don’t want to lose doing that program. I truly believe lifting weights has changed my body and without that amount of resistance training I’ll revert to my old shape from years ago. Any suggestions? I’ve been told many things, from doing a cleanse (not really my thing), to doing Insanity with ChaLean (did it a few years ago and saw no real changes), to cutting back on calories to upping calories and protein (I currently am doing no more than 1,575 with an emphasis on high protein) and I’m just so confused and kind of freaked out.
Really I just want to be sure I can keep doing CLX forever, because it IS my soulmate workout! And I always “fail”! 🙂
Btw, my stats are:
Age: 22
Height: Just over 5 ‘2’
Current Weight: 120 (I was 115 though, and when I started I was 140)
Thanks a million from a fan for life!
Are your measurements up or do you feel like you’ve gained weight? You may have gained muscle if you are eating clean and working out.