The right fitness routine can help you to improve your performance and hone your physique, but what happens when your progress stalls? No matter how good your routine is, you’re likely to experience a fitness plateau at some time or another.
While it can be frustrating not to see any noticeable gains from your hard work, don’t get disheartened. With these five tips, you can break your fitness plateau now:
If you’ve been following a fitness routine for a few months and you’re still working out at the same intensity as when you started, it follows that you’re going to stop seeing results.
This is because your body has adapted to the extra rigors that you’re putting it through.
Now, your existing routine is no longer challenging enough to deliver optimal results, which is why you need to up the intensity.
If you’re lifting weights to build muscle, it might be time to increase the amount you’re lifting, for example.
Alternatively, if you’re running for cardiovascular fitness, try taking a longer route or upping your speed to increase the intensity of your workouts.
Change Your Routine
A well-established routine can be great to begin with, but you’ll stop seeing results when your body becomes used to it.
Changing your fitness regime can be one of the easiest ways to break a plateau and it’s also a fun way to explore new ways to improve and maintain your physique!
You can change your fitness routine in simple ways, such as performing different weightlifting exercises or trying a different activity altogether.
Adding strength training to a cardiovascular routine or switching from the exercise bike to the rowing machine, for example, will give your body a different type of workout and kick-start your progress.
Try New Supplements
Your body needs to have the right resources in order to achieve noticeable gains, which is why so many people choose to take supplements alongside working out regularly.
As you get fitter, it’s important to reassess your supplement regime in the same way you need to review your fitness routine.
If you want to increase your muscle gains, for example, supplementing with turkesterone, beta-alanine, creatine or branched-chain amino acids could help you to achieve the results you’re after.
Take More Rest Days
On the one hand, increasing the intensity of your workouts can help get you out of a fitness rut, but conversely, making sure you get enough rest can have the same effect.
If you’re working out every day, you might not be giving your body the time it needs to repair itself.
This repair process is critical to building new muscle, which is why it’s important to prioritize rest days when you’re planning your fitness routine.
If you want to work out every day or most days but still make sure your body gets enough rest and repair time, aim to exercise different parts of your body on different days.
Go from ‘arm day’ to ‘leg day’ to ‘cardio day’, for example, and you’ll give your muscles a chance to repair themselves after an intensive workout.
Check Your Diet
You can’t out-train a bad diet, so don’t let your food intake scupper your hard work.
If you aren’t getting the results you want, take another look at what you’re eating and see whether there’s room for improvement.
By eating a balanced diet with plenty of whole foods, you can ensure that your body has the fuel it needs to build muscle and lose fat.
Staying Motivated Amidst a Fitness Plateau
When you aren’t seeing results, it can be tricky to stay motivated but don’t let a plateau get you down.
If your body is becoming accustomed to your current workout regime, it means your training is working!
As you refine your strategy, you’ll overcome your plateau and see noticeable progress in no time.
Sandra is a health blogger based in San Diego, California. She is passionate about living a healthy lifestyle. She loves being outdoors and exploring new places with her husband. She is a mom of two awesome kids and a dog named Luna!