If you’re regular with exercising there’s a good chance you’ve hit a plateau before. It can be anything from a stop in strength increase, weight loss, fat loss or CV measures. Plateaus can be SO FRUSTRATING! You’re doing everything right and seeing no change. If that’s happening to you it may be time to change things up or spank the muscle 😉👋
Why have I hit a plateau?
Theres a good chance you have been doing the right things, but its time to change it up. Your muscles/body has adapted to the current stresses you have been applying and it’s time for change and time to step things up a little.
If you are training harder and exercising more than ever but have made no modifications to your diet, you may hit a plateau. In order for your muscles to properly recover and to grow, your body requires the right type and amount of calories to feed your body to promote changes.
Over training can also result in a plateau. Give different muscle groups a break now and then (between 48-72 hours depending on your goals) to encourage repair and growth.
How do I break through a plateau?
There are a few different ways to change your fitness routine. The most important part is change…something needs to change 😊
1. Add intensity. If your cardio is stale, add speed intervals or elevation (hiking is great). If your strength gains are slow/stopped, add supersets, pyramid sets or plyometric exercises to your routine.
2. Change your sets/reps. If you lift heavy with low reps and higher sets, try lower weight at higher reps for a couple worrkouts.
3. Cross train. If you’re used to only one style of training, throw some plyometric exercises into your run routine, or weight session etc.
4. Change amount of rest during exercise. Incorporating a circuit or supersets into your routine can kick it up a notch.
5. Eat enough! If you’re unsure how many calories you should be eating for your activity level etc. ask me 🙂 If you are working on losing your last 5-15 lbs (your vanity pounds), make sure your calorie deficit is no more than 500 calories. If your deficit is too high it triggers the body to release fat storing hormones and slows down your metabolism. Drink lots of water too 😊
6. Take days off. As a general rule, muscles need 48-72 hours to recover between workouts (depending on intensity/duration/type etc). Overtraining can lead to fatigue, reduced performance, disturbed sleep and more.
7. Don’t lose your fire 🔥 don’t let a plateau knock you down and effect your motivation. Let this plateau be a reminder of how far you’ve come and help you push further and harder. 💪