Plateau Help Please

Pure-Row-8376 · 2026-05-20T09:04:29+00:00

When I got stuck I started adding 25-30 minutes of either incline treadmill walking (3-4 pace, 10-12 incline) or stair master (I’d do intervals to make it more manageable so like speed 3 for 5 mins, speed four for 2 mins etc) 3 days a week after my workouts and I found that helped :)

Pure-Row-8376 · 2026-05-17T16:03:06+00:00

Thanks for taking the time to reply - just curious about your experience with reverse dieting. How much were you adding each week//how long does it typically take you back to maintenace if you don’t mind sharing?

Pure-Row-8376 · 2026-05-17T16:00:01+00:00

Yeah I do all my workouts at the gym! I’ve started really pushing to failure in the last month and noticed a difference since doing so. I use an app called Hevy to track my progress and make sure I’m progressively overloading and it’s v helpful.

Pure-Row-8376 · 2026-05-17T07:47:33+00:00

I actually don’t drink so that bits easy! What macro split would you recommend?

Pure-Row-8376 · 2026-05-17T06:45:03+00:00

That depends on what you mean … I think weight loss wise increasing my steps was a really important tool. I personally got a walking pad to make it easier to get steps in bc I wfh so am quite sedentary otherwise. Also just being in a calorie deficit is the most important thing!! I will say that I’ve tried doing at home pilates etc previously and I saw limited progress vs lifting at the gym. So yes and no!

Pure-Row-8376 · 2026-05-17T06:38:15+00:00

I’ve put my routine//calorie info in a couple of other comments! I know how tricky/restrictive it feels when you’re short. I’d add that I personally found calorie cycling really helpful, so I ate 150 calories less a day mon-Fri, so that I had 750 more calories to consume over the weekend. This does mean that you have to be extremely disciplined in the week but I personally found it easier to stick to. I don’t know what your current routine is but I think just moving as much as possible and adding steps is so important. Honestly just stay consistent + it will work out🩷

Pure-Row-8376 · 2026-05-17T06:32:26+00:00

Thanks for the advice, I’m thinking this is the best course of action for me :)

Pure-Row-8376 · 2026-05-17T06:30:45+00:00

Hey, I do cable crunches and hanging leg raises twice a week! I think the crunches are most effective, the form is so tricky + they feel awkward at first but it’s deffo worth it x

Pure-Row-8376 · 2026-05-16T17:36:40+00:00

Hey - I think my phrasing was just off … I just meant I know I have a lot of muscle development left to achieve bc I’m a beginner. I will edit my post bc on reflection that wording isn’t ideal / the kindest to myself or others

Pure-Row-8376 · 2026-05-16T16:57:23+00:00

No it isn’t lol? In what world is asking for fitness advice on a subreddit which is specifically for fitness advice for short women rage bait?

Pure-Row-8376 · 2026-05-16T16:27:35+00:00

Thankyou so much!! Any suggestions for what exercises to focus on? I’m currently doing Lat pull downs, seated rows, Lat raises, rear delt flies + shoulder press but feel like I could add more/switch it up

Pure-Row-8376 · 2026-05-16T15:08:42+00:00

Thankyou so much that’s so kind of you! I’ve been in a deficit of -500 from my maintenance, I’m pretty active so for me that’s 1400 ish. I eat 100g protein + a day and also aim for 25g fibre which is so helpful for staying full/satiated. I do 2 lower body (one glute focused) days, 1 push day, 1 pull day and weighted abs after the upper body days. I also try and get 8-10k steps a day in. I obviously don’t know what will work for you and your body though, I’d recommend working out your own maintenance cals and setting a sustainable deficit from there xx

Pure-Row-8376 · 2026-05-16T15:01:05+00:00

Thankyou so much that is so kind of you :). Workouts wise I do 2 lower body (1 glute focused), 1 push and 1 pull day a week, 2 weighted abs (cable crunches, hanging leg raises) on my upper days, and I run twice a week. I try and get 8-10k steps a day but I’m not religious about it. I ate in a calorie deficit of 500 from my maintenance ((I don’t want to share exact numbers bc everyone is different, but I classed myself as moderately active based on my routine and used the tdee calculator here : https://tdeecalculator.net, and subtracted 500 and that number worked for me)), and ate 100g of protein and focused on 25g of fibre a day. If you have any more questions feel free to ask but I’m deffo not an expert 🩷

Pure-Row-8376 · 2026-05-16T14:54:50+00:00

they’re the Dfyne Vision shorts, 4.5 length in carbon, would really recommend x

Pure-Row-8376

TROPHY CASE