Overcome Your Workout Plateau With These Tips!

Do you feel like your progress is stalling despite working out and eating healthy? You’re not alone! 

A fitness plateau is super common to experience. It’s just a sign that your body has adapted to your fitness routine — which isn’t necessarily a bad thing. What you do with your plateau is what really matters!

You can use your plateau as extra motivation to switch things up, fine-tune your workouts and nutrition, and challenge your body more to reach a whole new level of progress.

Are you ready to beat your workout plateau? Here are my top tips on how to get yourself back on the path to success!

Intensify your workouts!
A plateau happens when your body gets used to the type of training that you’ve been doing. The best way to overcome this is to intensify your workouts! You need to challenge your muscles in a new way in order to push your body to progress further! 

You can do this by:
• Increasing reps
• Increasing your sets
• Increasing the weights used for resistance exercises

Take rest days!
Even though you need to intensify your workouts to beat a plateau, there is no need to workout excessively. In fact, that may make your plateau worse! Make sure you have at least 1 day without exercising each week. You need to give your body time to recover so it can repair and rebuild your muscles, allowing you to workout more efficiently. Remember, rest is just as important as the workouts!

Keep tracking your progress!
Even though you think you’re plateauing, you may surprise yourself. Sometimes, it is hard to see the changes in your physique and know just how much you're improving, but trust me, change is happening!

Ensure you still take weekly progress photos, log your weight or body measurements, log the weight you use for resistance exercises, and even track your mood and energy levels. This way, you can really see how you are progressing!

Be consistent with your nutrition!
Whilst reducing your food intake may be your first instinct, this really isn’t the most important factor when it comes to your nutrition. What’s more important is being consistent with your nutrition and ensuring you are eating enough to fuel your body!

Aim to eat three balanced meals and at least two snacks per day to keep your metabolism fired up and to give your body the nutrients it needs to function at its peak.

Ensure each meal contains a serve of:
• Complex carbohydrates such as brown rice, quinoa, wholemeal bread, sweet potatoes.
• Protein such as red meats, chicken, seafood, legumes, tofu.
• Fats such as olive oil, avocado, nuts, seeds.

And of course, don’t forget to drink at least 2 litres (67 oz) of water every day! 

Take time to de-stress!
We are all faced with stressors in our lives. Even if we can’t change the stressors, we can improve how we respond to the stress! Aiming to reduce stress should be an absolute priority to achieve a healthy body and mind. 

High levels of the stress hormone (cortisol), slows down metabolism, increases appetite, decreases muscle mass and contributes to weight gain.

So how can you beat this? Try these de-stressing activities!
• Take a bath
• Try meditation
• Go for a walk - My absolute personal favorite
• Read a book outside
• Listen to music
• Try journalling

So, whilst a workout plateau is super common, there ARE ways you can overcome it! By incorporating these tips into your life and having some patience, you will get back to seeing the results you’ve worked so hard for!

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Silviya xx