How to adjust to avoid plateaus or worse weight gain

When it comes to breaking weight loss plateaus, there are 3 ways I go about this. This is a method I designed during my 2015 contest prep and I’d like to say it is full-proof due to the gradual and systematic approach it consists of…

It is called M.A.C. method

M: Macro ratio swap

This is great for when your body has had enough of that low carb starving hunger pangs and needs a glucose reboot! Ex: if you are at low carb, mod protein, mod fat diet at the ratios 25% carbs, 40% protein, 35% fats your next change might be 30% carbs, 40% protein 30% fats. A good rule of thumb is to swap carbs for fats since both are easier energy sources but then again it depends on the person

A: Add cardio

This is when you need to push your body further into a deficit without cutting calories (the C) which should be a last resort hence why it is last in my M.A.C. method. Add cardio in increments of about 10-20% of your total weekly duration. Ex: if you’re doing 2hrs of cardio a week, add another 25min session and you should see the scales drop again soon

C: Cut calories

This is the last step in the method that you should do as it is the most precious as the calories are what keep your metabolism stable the most compared to the M. and A. Usually cutting calories should be between 5-10% of your total caloric intake to see if your weight drops again.

Continue to cycle through all 3 of these steps to see if you can’t make a change. And like always if you need some help just shoot me a message or comment below

Published by Victor Egonu

Victor is an expert fitness coach at Fit-Edge helping busy business people build muscle, lose fat and keep it that way!