Question

a weight loss client is currently exercising 5+ hours a week and hits a plateau. what adjustment should a trainer suggest?

Answer 1

A Plateau occurs when the body adapts to the changes. If we do the same exercise regularly our body reaches a plateau and will show no change. The plateaus can be avoided by periodization and change in the stages or phases of exercise and progress over time. The weight can be effectively lost by reducing the number of calories or burning more calories than required according to the age and weight of the individual. The plateau reaches because of various reasons like, the metabolism slows down when we lose weight, the body adapts to weight loss or the people stop following the diet recommended for weight loss. After a weight loss plateau several strategies can help in losing weight again:

• Decreasing the calorie intake by 250 calories per day If it reaches the plateau than increase the exercise to 7+ hours per week and again decreasing the calorie intake by 250 calories Reducing the carbs intake. Increasing the intensity or frequency of exercise, Tracking the total intake of calories, proteins, carbs, and fat. • Increasing the protein intake as it will help in increasing the metabolic rate and produce hormones that help to reduce the appetite. Trying intermittent fasting • Eating more fiber Reducing caffeinated drinks and alcohol intake • Take small meals • Sleep for 6-8 hours • Hydrate the body by taking plenty of fluids. • Red And if the client hit the plateau and wants to gain muscle than train hard by increasing the intensity and frequency of exercise and increase the calorie intake by 250 calories. Continuous monitoring to check the progress and increasing the exercise plan after every 2-3 weeks.