“I’m not sure why I can’t lose this extra five pounds,” exclaimed Aramis, following a successful training session consisting of a slew of advanced resistance training and cardiovascularly challenging activities. “I eat salads every day, I cut out carbs in the morning, and I jog three miles twice per week,” Aramis added, “I also get my butt kicked by you guys twice per week as well, which is far more intense than my leisurely jogs. I can’t seem to get past this five-pound barrier of weight that’s been attached to me for the last three months.”
Aramis has been training under our personal training services for over a year. The accomplishments he has achieved while navigating past obstacles, including physical and medical issues, have been an amazing feat. Having been diagnosed with two bulging discs in his lower back and advanced arthritis in his hips and knees, he diligently follows injury prevention, mobility, and strength training tactics to reinforce his pain points throughout his body so he can participate in the activities he enjoys, like jogging and being able to join recreational excursions with his friends and family on vacations. For a sixty-five-year-old gentleman who has seen his fair share of injuries to major joints of the body, he’s doing pretty well. From my standpoint as Aramis’ professional lifetime fitness coach, I thought Aramis received an “A” on his report card for achieving his fitness goals. So, why was he so distraught over losing a measly five pounds?
To some people, five pounds seems like a massive amount of weight to shed. Depending on the physical composition of an individual, twenty pounds can be seen as a significant amount, or losing three pounds can be a substantial obstacle toward success. Distribution of fat mass and muscle mass contributes differently to the digital reflection of mass when stepping on a scale. For someone who has been exercising for over a year, following a consistent and regimented resistance training program, the body will likely have more lean muscle mass. In contrast, sedentary individuals who lack regular exercise practices are likely to have a higher amount of fat mass on their bodies. When a person consistently exercises and engages in physical activity for three months, it is more likely that they will decrease their fat mass and increase their lean muscle mass. In Aramis’ case, he has been exercising consistently weekly for over twelve months, placing him in a category where his body has a high concentration of lean muscle mass.
Aramis is doing everything right when it comes to a sixty-five-year-old man who practices a healthy diet and exercises regularly. One of the first things we examine that serves as a form of discovery of what gaps can be filled at points of plateau is the decisions people make. I interviewed Aramis by asking him just a few discovery questions, like “Do you drink any coffee in the morning?” and “Do you eat any dessert after dinner?” Aramis replied that he enjoys a caramel latte with full-fat milk a few times a week after taking his morning jogs. He also shared that he enjoys a few pieces of chocolate-covered peanut brittle after dinner. It seems like nitpicking, but those two or three caramel lattes and extra bites of chocolate peanut brittle add up throughout the week. Seemingly small details, such as justifying treats like a whole milk latte and one or two bites of chocolate at the end of the day, have the potential to significantly derail fat loss goals.
Even with the consistent efforts of exercise Aramis was completing, the insulin-spiking effects of lactose and additional sugars in his caramel latte weren’t helping him following his jog. The calories he burned after his jog were quickly overwhelmed by his caramel latte. If this process is repeated three times per week, the body will develop into one that resembles a person who consumes three lattes per week. Add in the intermittent chocolate peanut brittle feeding periods after dinner that seem like “a few bites,” and Aramis’ body has probably consumed an entire bar throughout a week. If we do the math, three lattes plus one bar of chocolate peanut brittle per week can equate to five pounds of fat mass.
It’s common to experience plateaus in fitness journeys, even after consistently and effectively exercising regularly, eating foods that promote overall well-being, and engaging in regular recreational physical activities. One of the reasons people thrive when following healthy lifestyle efforts is that losing fat, fitting into new clothes, experiencing less joint pain, avoiding stomachaches, moving more efficiently, and sleeping better feels amazing. Just like our friend Aramis, people still want to achieve more by losing a small amount of weight, even though healthy lifestyle tactics have been ingrained into their lives. When we reach a standstill, even after consistent exercise and healthy dietary habits have been established, examine the decisions made throughout the week that could be hindrances, and then make the necessary adjustments to support further progress in lifelong fitness efforts.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.