One Step Back Two Steps Forward

What do you do when you hit a diet/training plateau?


Most people would probably think “just work harder". Which although is a great mindset it can sometimes work against you.

What happens when fat loss stalls and you are no long making progress? Cut more calories and do more cardio are the go-to solutions that people implement. It makes sense right? Just create a larger calorie deficit.

What about when training progression stops or worse you start going backwards? Just “harden up” and push through right?

However, how long can you do this until you burn yourself to the ground?

Training deloads and diet breaks are valuable strategies that can be implemented in these cases.


Instead of creating a larger calorie deficit, bring your calories back up to maintenance or above (mainly with carbohydrates) for a period of time.

The purpose of this is to reverse the negative aspects that comes with dieting and fat loss adaptation. Physically you will feel satisfied and have more energy which means your performance will be better. Psychologically you will be able to relax and lower the stress level caused by long term dieting.

Instead of pushing through and harden up, take a training deload and bring your training intensity and volume down before you ramp things up again. Prepare the body for the next training phase, and to reduce the risk of over-training by allowing the muscles, joints, immune, and nervous system, to fully recover.

Next time when you hit a plateau, instead of crawling forward, take one step back and two steps forward.

Diet Smart. Not Hard.

Coach: Allen