Better Me with BodyByBree
Better Me with BodyByBree
What To Do When Results Stop?
Ever hit a frustrating plateau on your health journey and wondered how to smash through it? You're not alone, and this podcast has the game plan you need. We'll explore why those initial pounds shed might just be water weight, why your body's scale-tipping muscle repairs are nothing to worry about, and how to recognize that progress is not always a straight line down.
Get ready to reinvigorate your health journey with actionable advice that promises to keep you moving forward, one empowered step at a time.
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Are you looking for a space where you will learn to improve your mental strength, emotional health and heal your insecurities from the inside out? Take the first step to living a more meaningful life with the Better Me with BodyBibry podcast. I'm your host, bree. I'm a certified personal trainer, entrepreneur and mother of three. I've helped empower thousands of women to take action through fitness, nutrition, meditation, development and aligning thoughts with action. This podcast is for those who are ready to feel inspired and motivated to live a more purposeful life. Let's grow together.
Speaker 1:Have you ever felt super motivated in a program and you see amazing results the first few weeks, but then your results seem to come to an halt? Maybe you feel like you've hit a plateau and you don't know how to continue seeing those results. If this sounds familiar, then this podcast is for you. In this podcast, I'll talk about the three ways to break through a plateau what's going on in your body and why this is happening, and then give you a game plan moving forward so that you are successful in your health journey. Let's learn together. Welcome to the podcast.
Speaker 1:I have had so many questions from people asking what happens when my results stop, what happens when I hit the plateau. So maybe you have been following your macros and you feel really good. You lose one or two pounds the first week and then the next week you might lose two more pounds and then you lose one pound and then all of a sudden it just stops. What do you do? So I want to explain what's going on in your body so you know what's happening, so that you don't lose motivation. Number one is that first one to two pounds is probably water. Your body is adjusting to those newer calories and it will drop water weight and so sometimes the initial quick drop in the water weight is motivating and you want to keep seeing that over each week. But your body doesn't work that way. Sometimes you can even go up a few pounds because your body is recruiting water to repair, to repair those muscles. So let's say you haven't been lifting super heavy and then all of a sudden you start lifting heavy. Your body is going to recruit water because you just made small tears in those muscle fibers and it's trying to build and repair stronger, and in order to do that you need extra water stores in your body. So it's not body fat.
Speaker 1:I don't want you to freak out. Let your body do what it's supposed to do. And that's why sometimes the scale is not an accurate sense of what's going on in your body and it can really throw you off, because you won't know that your body is trying to build a repair muscle. All you're seeing is a number on the scale going up or down. Another thing is know to expect it. Know to expect that your results will not be linear. You will not lose every single week. You might lose a couple pounds and then you'll level out, and then you'll lose a couple more and then maybe you'll go up a pound or two and then you'll go back down and then you'll level out. You have to understand that your results are not going to be linear. So that number two is that you have to have realistic expectations. If you're not losing each week, sometimes women will feel like they are a failure and they'll want to go cut again.
Speaker 1:But you cannot do that because you. The problem is, if you start super low, for example, if you start eating 1200 calories, right, you can't go any lower Once you hit a plateau. You cannot go any lower from 1200 calories or else you'll feel fatigued and worn out and tired and you're going to start eating away at your muscle. So you don't want to start at 1200 calories. What you can do instead as a coach, what I like to do with my clients is I will try to have the meat as many calories as possible while still seeing results, because once you hit a plateau you can slowly taper those calories down and do a gradual increase so that every time you hit a plateau you can blast through it and then we gradually lower you a little bit more. So maybe, well, you're starting at you know, I don't know 1900 calories instead of 1200. Let's say you're starting at 1900 calories and you hit a plateau, then what we'll do is we'll decrease it just a little bit, have you stay there for like three to four weeks. If you hit another plateau, we decrease it again Another three to four weeks, decrease it again until your body says, okay, I'm done, and then at that point we would reverse out, which we'll talk about. But doing those gradual decreases is what's gonna help keep your body, giving it momentum, okay.
Speaker 1:Another thing you can do if you hit a plateau is reversing out, and that's what I kind of was talking about. You really do not wanna be in a deficit for too long. I would say maybe 12 to 16 weeks, and then you reverse out because you wanna keep your metabolism revving. Our bodies are super smart and what they do is they adjust. So our bodies are gonna adjust to whatever calories we're putting in or not putting in. So if you are stuck at eating 1200 calories, your body is gonna slow down to match 1200 calories, right. But if you've adjusted and your body can handle let's say, 2000 calories or you slowly reverse out of your diet your body is going to up its metabolism to handle more of that food, right, especially if you're building muscle.
Speaker 1:So too many women that I talk to I'm like are you ever not dieting? Like, are you ever not constantly trying to lose weight? And a lot of women I talked to are like no, I'm always in a deficit or I'm always trying to lose, like the last five pounds. That is not the best approach to help keep a healthy metabolism. So instead, what you can do is you reverse out. How I would help you reverse out is maybe add 25 grams of carbs and five grams of fat and see how your body reacts. You'd hold there for a couple of weeks. If you feel like you're not holding onto it and you feel good, we'll slowly add again and then you hold there until you feel like your body's holding onto it. And so we have this whole process of helping you reverse out of your diet, because it's important that you help your metabolism be healthy. The only way to do that is, one, reverse out so that you're in either a maintenance or a surplus, and then two, lifting weights. So this is my third tip for you If you hit a plateau, if you're not lifting heavy weights, if you start lifting those heavy weights, you will bust through that plateau and you will continue to see results, the reason being the more muscle you have, the more calories you burn at rest.
Speaker 1:So the goal is to build muscle. The goal is not to just do cardio, which cardio is fine, but you'll just be a smaller version of what you already are. If you wanna actually sculpt and lean out and shape your body and increase your metabolism and have better strength and have a more youthful appearance, all of that is muscle and you will look so much better if you start lifting and prioritizing lifting instead of just doing cardio. That is the third way that you can really break through that plateau. I will say it really helps to have a coach. That's why we do these eight week programs to help you get going, because if you have a coach that understands, okay, you are starting to hit a plateau.
Speaker 1:Let's do one of these three things. They can help coach you through it, especially if you need to reverse out of a deficit, if you feel like you're in golden handcuffs and if you eat more than 1200 calories or you gain weight, that's your sign that you might need a coach to help you reverse out. And you really want someone who's educated and knowledgeable and understands the human body, also understands your mentality, because it can be a scary process because women aren't used to increasing how much food they're eating. They get way too scared, they wanna cut again and it's just like this psychological cycle that you have to break through. If you have the support of a coach to help you do that, it is so beneficial. Also, having the support of a coach helps with your accountability when you do check-ins. Just having that second person to kind of vibe off of like, hey, are you seeing a difference? Like I'm kind of feeling stuck, what can I do? Or oh no, actually I am seeing a huge difference in my legs or my abs or my love handles or whatever, and they can give you that insight and that feedback. So that's why I think it's so important to have a knowledgeable coach, and what we do in my program is we will coach you for eight weeks.
Speaker 1:So I am a certified personal trainer. I've been training for over 13 years now. Since I was 18 years old, I've been a personal trainer and going through my program. We've had over 5,000 women go through my eight week program and what we do is we'll have you fill out a questionnaire and we get all of your information. So I wanna know your height, weight, age, activity level, what you've currently been doing, what you've currently been eating and all of your goals. And then I'm gonna take that information and I'm gonna create a plan for you. I'm going to calculate your macros, specific to your body. I'm gonna give you workouts which you can decide if you want home or gym workouts, if you feel like you're more of a beginner or your advanced. Maybe you're postpartum, maybe you're pregnant. I will cater those workouts to whatever phase you're in and what you need, and I will upload them into your body by breed app, so everything's in there. Then I'm gonna give you a meal plan that is specific to your macro breakdown. So you have all of the recipes broken down, you know exactly how to eat for your body, and then I'm gonna take you through a seven day education week, and the education week is where I'm gonna educate you on how to weigh and measure, how to track your food, how to read labels, how to lift for your body, how to help have a growth mindset so that you can continue to improve.
Speaker 1:We do habit coaching and mindset training and we have you listen to podcasts and it really is an all-encompassing program. So once you go through the eight weeks, you have transformed not only your body but your mind, and that is the biggest difference. We help you hone in on who you wanna become your highest and your best self. This is not just a lifting program, like if you feel like you've been stuck and you just can't get out. This is where you wanna start and we will take care of you. We will hold your hand the entire time. We do bi-weekly check-ins, we have Zoom calls. We're constantly making sure that we're checking on your biofeedback, which is how are you sleeping? How's your digestion? How are your energy levels? Do you feel like this is good enough macro count for you. Are you hungry, are you full? We help adjust whatever you need and we are with you for those eight weeks. Then, after the eight weeks, if you love it and you decide you wanna continue training with us, after we train with you month to month and we can help reverse, we can do macro adjustments, we can adjust your goals. Let's say, now you wanna build muscle instead of lose weight, we will adjust with you. So having this team of experts on your side is life changing.
Speaker 1:So if you're interested, you can check out my programs bodybibrecom. I would love to help you and I will talk to you guys later. Let me know what questions you have. Thank you for joining us in today's episode. If you liked the content and wanna hear more, remember to hit that subscribe button and write a review. As a small business owner, I appreciate it more than you know. If you are looking for a program to help with self-confidence, to lose weight, get in shape and work on your mental, physical and emotional help, check out my training programs on wwwbodybibrecom. My team and I helped to hold you accountable through the BodyBibre app, where you log in to see all your workouts, custom meal plan made specifically for you and your needs and communication through the messenger. You are never alone when you're on the BodyBibre training program. Click the link in the show notes to get more information on how to transform your life from the inside out. This is some simple GTE.
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