Hitting a Plateau? Simple Strategies for Visible Progress

Have you been working hard in the gym for weeks or even months but still don’t see the results you’re aiming for? This is a common frustration we hear from potential new members at Stay Strong Fitness—and sometimes even from our current clients. If you’re feeling stuck, know that you’re not alone! The good news is that, often, you don’t need a total overhaul. Instead, focusing on three key habits can help get you back on track and make the visible progress you’re working toward.

Why Aren’t You Seeing Results?

After consistent training, visible changes in your body composition rely not just on exercise but also significantly on lifestyle factors and nutrition. Adding more workouts or extra cardio is not always the answer. At Stay Strong Fitness, we help clients identify and improve these core habits to maximize their results. Let’s dive into these three essential areas: water, walking, and whole foods.

1. Water Intake: Operation Hydration

Hydration is crucial for every bodily function, yet most people don’t drink nearly enough water each day. When we assess hydration, we aim for clients to drink approximately 75% of their ideal lean body weight in fluid ounces. For example, if your goal weight is 150 lbs, you should aim for around 113 ounces of water daily. To kickstart your hydration routine, a simple yet effective approach is drinking 20 ounces first thing in the morning. This not only sets you up for a successful day mentally but also provides an immediate physiological boost after a night of natural water loss.

2. Daily Movement: This is NEAT

Beyond gym workouts, your movement outside of structured exercise is key to progress. Many people think they’re getting 10,000 steps daily, but in reality, fewer than 5% hit this target regularly. Setting a daily goal of 12,000 steps can help to shift your body composition when combined with your fitness routine. To reach this goal, we often suggest breaking it up: two 20-minute walks each day, once in the morning and once in the evening. 

3. Whole Food Nutrition: Progress over Perfection

When it comes to food, small changes can have a significant impact. For most clients, a shift towards whole foods—minimally processed foods in their natural state—makes the biggest difference. Think lean meats, chicken, fish, fruits, vegetables, and whole grains. If you’re aiming to see body composition changes, work towards a diet where 80% of all your meals are only whole foods. At Stay Strong Fitness, we also look at alcohol intake, which can hinder fat loss. Reducing alcohol to occasional consumption is often essential for those serious about making progress.

Ready to Get Unstuck?

If you’re experiencing a plateau, assess your "Three Ws":

• Water: Aim for 75% of your lean body weight in ounces each day.
  

• Walking: Increase your daily steps to reach a goal of 12,000. Keep it there while you are trying to change your body. Then reduce back to 10,000 when you are happy with your progress.
  

• Whole Foods: Try for an 80% whole food diet, and limit alcohol as much as possible.

Check out our free nutrition guide: https://www.staystronggym.com/ssf-nutritionresourcesheet for extra assistance. 

Remember consistency conquers! 

Stay STRONG!

Sam