Overcoming Fitness Plateaus: How One Man Tracked His Progress for Dramatic Results

A common frustration for many exercisers is hitting a plateau, where progress seems to stall despite continued effort. For Gerry Skehan,a 46-year-old communications professional in Berlin,this was a reality after working out diligently for years without seeing the results he desired. Skehan realized that simply going to the gym wasn’t enough anymore; he needed a more strategic approach.

Skehan recounted, “since turning 40, I felt that it was natural that I would develop a dad bod. I wanted to look like someone who is exercising,and I felt like I didn’t.”

Focus on Calorie Control and Protein Intake

Skehan’s first step toward transformation was partnering with Adam Enaz, a certified personal trainer and dietitian specializing in fitness transformations. Enaz helped skehan implement a personalized plan centered around mindful calorie and protein consumption.

“It was more about being aware of what I’m consuming,” Skehan explained. “In the past, I had no idea how many calories I was having.” enaz emphasized the importance of consuming fewer calories than burned for effective fat loss.

Eating fewer calories than you burn off with exercise is key to fat loss, while protein helps build and maintain muscle.

Skehan now carefully tracks his daily protein and calorie intake, primarily through home-cooked meals, allowing adaptability for social occasions without considerably derailing his progress. He shared, “I’m able to go for a drink or go for dinner with friends as long as it fits the goal. Sometimes I don’t hit all the correct macros, but at the end of the week, it’s taken into account. It doesn’t feel like an obsessive thing. It’s pretty easy to stick to.”

Tracking Workouts for Optimal Muscle Growth

To maximize muscle growth, Skehan now incorporates a structured workout routine with a focus on progressive overload. He targets all muscle groups with a combination of free weights and gym machines, including squats, lunges, bench presses, and shoulder presses.

Enaz, Skehan’s trainer, explained, “Machine-based exercise is more stable so they can go heavier. Progressive overload is key. It’s easy to see and track. In the past, when I had trained, I didn’t

What advice would you give to someone stuck in a fitness plateau?

Overcoming Fitness Plateaus: A Conversation with Certified Trainer and Dietitian, Adam Enaz

Archyde News: Thanks for joining us today, Adam Enaz. You’re a certified personal trainer and dietitian specializing in fitness transformations.Today, we discuss your work with client Gerry skehan, who overcame a fitness plateau with your guidance.

The Impact of Mindful Calorie and Protein Consumption

archyde News: Can you walk us through how you helped Gerry Skehan overcome his fitness plateau?

Adam Enaz: absolutely. The first step was understanding his calorie and protein intake. Many people, like Gerry, have no idea how many calories they’re consuming daily, which makes it challenging to lose fat. I helped Gerry become mindful of his intake, focusing on fewer calories than he burned and adequate protein for muscle growth.

Archyde News: That’s often easier said than done. How did Gerry manage to make this sustainable?

adam Enaz: It’s all about adaptability. Gerry prepares most of his meals at home, but he also allows for social occasions. He tracks his intake, knowing he can adjust later in the week if a dinner out throws off his macros temporarily. It’s about balance and consistency, not perfection.

Progressive Overload and Structured Workouts

archyde News: You mentioned Gerry’s workout routine. What was your approach there?

Adam Enaz: Well, machine-based exercises help provide stability, allowing heavier weights and better tracking of progress. We focused on progressive overload, increasing weight or reps over time. This ensures constant muscle growth and prevents plateaus. It’s also essential to target all muscle groups for overall progress.

Archyde News: That makes sense. how do you encourage clients who might feel disheartened by slow progress?

Adam Enaz: I remind them that progress takes time and consistency.We celebrate small victories and track changes objectively, like measuring body fat or taking progress photos. It’s crucial to focus on the journey, not just the destination. And remember, everyone’s body responds differently to exercise and nutrition.

looking Ahead

Archyde News: What advice would you give to someone stuck in a fitness plateau?

Adam Enaz: Firstly, track your calorie and protein intake. Secondly, ensure you’re challenging your muscles with progressive overload. Lastly, be patient and consistent. Change takes time,and it’s normal to have ups and downs.Stick with it, and you’ll see progress.

Archyde News: Thanks for sharing your expertise, Adam. We appreciate your time.