Are you frustrated with your progress at the gym? Do you pump iron week
after week, only to see the same physique time and time again? Do you
feel discouraged and disheartened by your progress? You may just have
hit a plateau!
The
human body is incredibly effective at adapting to change. This applies
to all types of scenarios and situations, working out is no different.
Following the same routine for a prolonged period of time will have
nothing but toxic consequences to one's mind, spirit and progress.
A plateau is literally the end result of a fitness rut that no one is
immune to. The best way to get over a plateau is to look for signs of
one. The most obvious of these signs is the inability to progress at
one's goals, regardless of whether its weight loss, weight gain, muscle
growth or strength gains. Another sign is fatigue and low motivation.
Both of these symptoms go hand in hand, as they are psychological
responses by our body. They are a direct result of our inability to
progress and to a lesser extent, are caused by over training.
There are several ways to prevent and get over a plateau. The following will provide you with 9 simple steps to do just that!
#1) Rest! Rest! Rest!
If you have reached a plateau or think you have it is important to
rest. Taking a week to ten days off from the gym can work wonders. You
will come back feeling refreshed and rejuvenated. This is especially
important for those individuals who feel tired and unmotivated.
Remember, don't just plant your butt in front of the couch and eat
wedges – go for walks, spend time with family, do some yoga etc. This is
called active resting and relaxation. Use this additional free time to
do relaxing, enjoyable and constructive activities. It is important to
take short breaks from working out, when one has been consistently
training for 3 to 4months. These breaks should last about a week and
will assist in preventing a plateau.
#2) Eating Habits:
As you increase your physical activity your body's caloric
requirements will rise. This will probably be accompanied by an increase
in one's metabolism. 3 square meals a day will not cut it. Even if
you’re eating 5 to 7meals/day you have to examine the nutritional value
of these foods. If you find that you are hungry in between meals or
throughout the day, you are seeing a clear sign of inadequate food
consumption. It is also important to make sure that you are meeting your
daily protein requirements. If you are looking to pack on some heavy
muscle, a rule of thumb is to eat about 1 gram of protein per pound of
bodyweight. Remember to eat moderately sized meals, every 2 to 3 hours
throughout the day.
#3) Change the Routine
Many people are skeptical about changing their routine. It is a norm
to be hesitant of change, especially when things have gone so well in
the past. The body is a beautiful object that adapts easily to the
stresses it is exposed to. This is the main reason why it is important
to modify one's routine every now and then. Changing the routine doesn't
mean starting from scratch. All you have to do is take out one
exercise, for a particular workout and replace it with another. You
should also change the order in which you perform exercises. These two
changes, though small, will shock the body and promote greater muscle
growth.
A great way to prevent gains from diminishing is to systematically
change one's routine at certain fixed intervals. Changing one's routine
every 4 to 6 weeks is a great way to prevent the halting of one's
progress.
#4) Stay F.I.T.
It is important to not only modify the exercises one does, but also
change how one exercises. F.I.T. stands for frequency, intensity and
time. These words are golden when it comes to breaking out of a plateau.
They can be used to modify one's cardio and resistance training
program. Lets run through them quickly:
Frequency: It is important to increase or decrease how often you workout.
Intensity: You should try and increase or decrease the level at which you train.
Time: You should also change the length of time you train for.
#5) Sleep Enough!
Working out and eating a healthy diet are very important when it
comes to staying fit and building muscle, but there not your only
concern. Your body regenerates and repairs muscle tissue the fastest
when your sleeping. It is therefore important to get an ample amount of
sleep every night. The average adult should strive for 7 to 8 hours of
sleep to ensure that the body is properly rested. The amount of sleep
you get has a direct effect on your energy levels as well as how you
train. This is very important when it comes to building muscle, so sleep
enough!
#6) Keep Workouts Under an Hour
The goal of weight training is to train your muscles to stimulate
growth, not murder them. When we put intense pressure on our muscles for
prolonged periods of time, our bodies go into a state of catabolism
(muscle breakdown). This will usually begin to happen if weight training
is done for more than an hour and a half. Consistently working-out for
more than an hour will result in over-training. This will lead to the
weakening of one's muscles. Studies have shown that the growth assisting
hormones the body releases, peak within 30mins of exercise and decline
shortly after. Always keep workouts under an hour and if you must, never
train more than an hour and fifteen minutes!
#7) Challenge Yourself!
Overloading our muscles results in growth and strength. It is
therefore important to assess our ability to challenge ourselves. When
we are working out, we must pay attention to the number of reps we
perform per set, for a given exercise. If you are able to do 7 to 8 reps
on the last set of a specific exercise, you are lifting too light. If
you are able to get less than 4 reps, you are lifting too heavy. You
must consistently increase weight whenever possible, but strive for 4 to
6 reps on the last set of an exercise.
#8) Don't Over Do It!
The only time our muscles grow is when they rest. It is important to
have ample rest before working the same muscle group again. If you did
an intense workout you should leave a gap of 7 days before you work that
muscle group again. If your muscles are not well rested, they will
become overworked and you will become weaker as a result.
#9) When Building Muscle, Don't Go All Out on the Cardio!
When we are training our muscles, we should be doing just that –
training them. A common mistake people make when trying to build muscle
is to burn fat at the same time. This unfortunately does not work. Keep
your cardio limited to 20 to 30mins per session and limit yourself to 3
to 4 sessions per week. Cardio sessions that are too long will
negatively affect the body's muscle building abilities. Studies have
also shown that prolonged cardio sessions reduce testosterone
production.
A plateau is never an enjoyable experience. It can be frustrating and
emotionally draining. By paying closer attention to our bodies and the
things we do, we can limit or eliminate the potential for hitting a
plateau. We all face challenges in this world, working out is no
different. By staying motivated, listening to our bodies and
consistently pushing ourselves harder, we can accomplish anything!
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