What to do when weight loss stops
Share: Ever feel like you’re “eating perfectly” but still not losing weight? It’s possible. But it’s not what happens most often. Usually, there are one
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2 out of 10 people making their way to Precision Fitness come from a franchise group fitness model that focuses mainly on HIIT training.
The problem arises when that’s ALL YOU EVER DO, want, crave, or associate with “training hard.”
You never let your body get to a rest & renew state.
For the record: I am not against HIIT training but more on that later.
Here are some signs to look out for that may suggest it’s time to ease up on the HIIT:
Loss of appetite
Low energy and mood
Fat accumulation in the lower abdominal region and upper back areas (due to high cortisol elevation)
Loss of muscle mass, an increase of body fat and fluid
Disrupted sleep or having trouble staying asleep
Joints and muscles consistently feel achy, sore, and/or stiff
Irritability and agitation
Elevated heart rate in the morning
Decline in performance.
If you find yourself saying yes to any of these, it may be time to take a break from HIIT training and consider moving into something different.
You have a few options.
1) Take a few weeks off and give your body a chance to recover.
2) Switch to activities of moderate intensity, such as strength training, dance, hiking, walking, paddling, or petting someone’s dog – ok, not quite. This kind of workout is known as Moderate-Intensity Continuous Training (MICT).
If your goal is to improve body shape, you’ll be happy to know a 2021 meta-analysis showed no difference between HIIT and MICT (moderate intensity continuous training) in terms of getting results [1].
Exercise is incredibly beneficial, and HIIT workouts can play a role while offering a mood-lifting endorphin boost.
However, working out out at high intensity all the time can be more damaging than beneficial.
At Precision Fitness, we take a long-term view and place HIIT workouts strategically within a structured fitness program that blends a range of training styles.
This blend of styles is optimized to:
reduce breakdown
manage stress
regulate blood-sugar levels
utilize body fat more efficiently
achieve incredible body change.
Ready to try a structured fitness program? Check out our Targeted Group Classes, optimized to target either fat loss or muscle gain.
SOURCES
Mattioni Maturana F, Martus P, Zipfel S, NIEß AM. Effectiveness of HIIE versus MICT in Improving Cardiometabolic Risk Factors in Health and Disease: A Meta-analysis. Med Sci Sports Exerc. 2021 Mar 1;53(3):559-573. doi: 10.1249/MSS.0000000000002506. PMID: 32890201.
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