PLATEAU EFFECT. WHAT IS THIS AND HOW TO OVERCOME IT
A training plateau is a stagnation of performance, muscles do not grow, working weight does not
increase and there is a feeling of being stuck in one place.
In the first months of losing weight or training, the result is most noticeable: water leaves the
body, relief appears and the body becomes slimmer. Only after a certain time does stagnation
occur. It seems like you’re eating right and exercising regularly. Still no progress.
This is called the Plato effect. It is observed during weight loss and weight gain.
Why does the Plateau effect occur?
As already mentioned, the Plateau effect occurs due to the body’s adaptation to changing
conditions. The reasons may be the following:
Water retention (rapid weight loss). The fact is that with diets and training, not only fat is lost,
but also other biological components: muscles and tissues. Fluid stagnation is formed due to the
abundance of salty foods and strong physical activity.
Lack of fats in the diet. False statement: “To lose fat, you need to eat less.” This is not true, fat is
necessary for the normal functioning of organs. If you severely limit this component, then instead
of losing weight there will be stagnation.
Too strict diet. You should not rely on mono-diets or diets with too strict restrictions. Why?
Because with an ultra-low calorie content, metabolism and the functioning of internal organs will
slow down – this is bad for health. Adaptation of the body will lead to the Plateau effect, and
physiological problems will also appear.
Genetics and the wrong training program. Both reasons relate to the power Plateau. In the first
case, you have trained to the limit of your genetic capabilities. And in the second case, it is
necessary to adjust the training complex.
What are the types of Plateau effect?
Classic and Power Plateau
– Reasons: genetics or incorrect training program.Diet Plateau
– Reasons: adaptation of the body to the type of nutrition.
Energy Plateau
– Reasons: addiction to physical activity.
Hormonal Plateau
– Reasons: individual characteristics of the body.
PLATEAU EFFECT FOR WEIGHT LOSS. WHAT IS HAPPENING IN THE
BODY?
First, let’s figure out how everything happens at the level of the body during the Plateau. For
example, you first ate a daily diet of 2000 calories. Then they went on a diet of up to 1600 calories
per day. For the first three to four months, the body, by inertia, worked as if it were 2000, the
missing 400 calories came from internal reserves (the first weight loss cycle). A plateau is when
your body has adapted to the current amount of calories.
That is why you should not rely on mono-diets or diets with too strict restrictions. Why? Because
with an ultra-low calorie content, metabolism and the functioning of internal organs will slow
down – this is bad for health.
How long does the Plateau effect last?
Strategically, you need to understand that the effect will come sooner or later. It depends on the
amount of excess weight in the body. For some, weight loss can only decrease for two months;
for others, the onset of the Plateau can take up to one and a half years.
In terms of sports or the so-called training Plateau – the same physical activity, without progress.
For example, you started training with dumbbells (2-3 sets daily with the same number of
repetitions). At first, the muscles will take on relief shapes, then the effect will disappear due to
the lack of changes in the load.
Also, one of the reasons for the occurrence of a training Plateau is the lack of your own training
plan and understanding of the body’s recovery process. In this case, you can eliminate the cause
with the help of classes with a personal trainer.So, how long does the Plateau effect last? Since its onset depends on the person himself, then
the way out of the Plateau also depends on him and depends on him, there is no clear framework.
What is more important is not the timing, but the strategy for overcoming the effect.
How to overcome the Plateau effect?
The point is this: to give the body signals to begin drawing on internal reserves again. This is done
using the “swing” method.
“Swing” – increasing or decreasing caloric intake on certain days of the week. This practice allows
you to pump up your metabolism and get things moving.
You can also use Cheat Meal – a temporary increase in calorie intake and a return to the opposite.
In terms of training, interval training (exercises with variable intensity) is ideal for overcoming
the Plateau effect.
A general list of recommendations to cope with the Plateau effect:
Watch your diet carefully. The diet should be balanced and contain proteins, fats and
carbohydrates. Additionally, add fiber to the menu.
Increase the intensity of your strength training. Working out will help speed up your metabolism
and help maintain muscle mass.
Don’t get stressed. Stress can slow down weight loss, so it’s important to try to control your mood
swings and emotions.
Drink more fluids. Tea, coffee and water will help you lose weight and overcome the Plateau
effect.
Lead an active lifestyle and get enough sleep. To quickly cope with the plateau effect and not
introduce org