Getting Through A Fitness Plateau
One of the most frustrating processes is hitting the dreaded progress plateau. This is when you’re maintaining your regular workout and diet program but then progress stops dead in its tracks. Rather than continuing to see the results you’ve been getting, everything is at a standstill.
Often you’ll question what you’re doing wrong. You are doing the exact same thing you were always doing before, so what’s changed?
Plateau’s are definitely a challenging time for anyone but with some sneaky tricks you can get past them and get back on the road to results. Here are some of the best ways to get past this plateau.
Change The Exercises You’re Doing
The first thing you can do to get through a plateau is to alter the exercises that you’re performing. The body responds best to constant change, so if you’re doing the same exercises over and over again, you’re not giving the body enough of a reason to change.
Instead do something new – push it past its comfort zone. This could be an entirely new exercise altogether or just a different way of performing a given exercise such as moving from a barbell curl to a set of dumbbell curls.
As long as something changes, that should make the body sit-up and start responding again.
Alter Your Rep Ranges
Second, another quick way to get results is to alter the rep ranges that you use throughout the exercise. If you have been working in the lower rep range lately of five to six reps, try bumping this up to eight to ten reps instead.
This also works the body in a slightly different manner, targeting your fitness level differently and working slightly more on size compared to strength when muscle building.
If you’re working towards fat loss, higher rep training can also increase the metabolic rate to a greater extent, which will help shed the fat faster.
Assess Your Nutritional Strategy
One thing that very often is the cause of the plateau in the first place is your nutritional strategy or more specifically, your calorie intake. If you’re aiming to build muscle and aren’t seeing changes on the scale, this is a strong signal you are taking in too few calories.
If you were to bump those up another 200 or so, progress should start happening again.
Likewise, if you’re aiming to lose body fat, take a good look at how much you really are eating. Often people have a tendency to underestimate their calorie intake, thinking they are eating fewer than they really are.
Since calories do add up quickly and will impact progress, this is something you must get in line. Always look at your diet whenever you’re struggling to see if changes can be made there.
Take A Short Training Break
Finally, the last way to beat a plateau is sometimes just taking a training break. In some cases the body is just in strong need of rest and is fighting your efforts. Taking a week or two off can often jumpstart progress again when you get back into it, so ask yourself how long you have been training very intensely for.
If it’s been more than three months without a solid week off, now might be the time to take one.
While plateaus may seem like the biggest problem you’ve encountered with your training, they can be beat. If you think smartly about how to address them and implement the changes that are needed, you can get back on track very quickly.
Fitness Progression
Just about everyone I meet want to learn the newest exercises on the latest inventions. Although there is nothing wrong with that, it is important to understand the concept of gradual progression.
With this post I want to address the question: Where should I start? Now as cliché as it might sound, and this is especially true with your fitness, the answer is…
At the beginning.
Why? Wouldn’t i be better off just starting with the more advanced exercises from the beginning?
Let me illustrate this with an example:
Two people, John and Brenda, are both starting an exercise program, have similar goals and experience working out. John is in a hurry to get in shape while Brenda understands the concept of gradual progression. John begins an intense exercise regimen with all the newest routines. Brenda on the other hand Decides to play it safe and starts at the beginning with the most basic and fundamental exercises.
Here is a typical outcome of this scenario:
Within just a few months John starts off by doing really well. He is still excited about his new exercise program and is seeing some good results. Brenda is doing good. Even the basic exercises are enough to create positive adaptations in her physique and overall fitness. She might not have seen the same results as John, but she is not too far off.
Important point to remember: the human body can only adapt at a certain pace – regardless of the intensity of a workout. Similar to the way a car can only reach a certain speed regardless of how much pressure you put on the accelerator.
So far it might seem that John took the right approach but look and see what happens next.
Since John pretty much started at the end (all the new stuff) he really does not have anywhere to go. The human body adapts to change and there really isn’t much that he can do to advance his workouts from here. All those intense workouts are finally starting to catch up to him and he is starting to feel fatigued and extremely frustrated that the results he showed in the beginning are starting to taper off.
Brenda has MANY options in how she can progress her workout. Week by week she gradually increases the intensity of each exercise session, her energy levels are still high and she is consistently seeing progress – she even passed up John who has now hit a plateau.
So, if you’re looking to start an exercise program be sure to start slow, start at the beginning, and stay consistent. There will always be something new ahead and there will always be room to progress. That is the KEY to a successful fitness program.
Always work hard and train smart.
Average
Are You Happy With Average?
This post is not intended to be harsh in any way, just an eye opener.
Take a good look around and notice the average person. Now think about the body and physique you want. Are you happy with average?
Take a look around. The average person:
- Feels tired and deprived of energy
- Is not happy with their current body image
- Claims to diet and exercise regularly
- Is frustrated and still looking for that new fitness program that might work
Why is it like this? Why do so many people struggle to make any progress with their workouts? I believe the answer comes from false hope. Here’s what I mean…
Next time you’re in a book store, walk through the fitness isle (probably several isles considering how many books are written on the subject) and pay attention to what is being promised on the covers.
Things like:
Six Pack Abs In Just Six Weeks
Lose Weight Without Diet or Exercise
In Just 10 Minutes A Day You’ll Have The Body Of Your Dreams
This Revolutionary New Technique Allows You To Eat Anything You Want And Still Lose Weight
…And It Just Goes On And On
Now see, here’s the eye opener – it’s NOT easy to get fit. It’s not extremely difficult, but in no way is it to be considered easy.
Of Course I realize that not everyone wants to look like an athlete. That’s fine, there is nothing wrong with that, but even the slightest LONG TERM positive change requires a bit of commitment and consistency.
The truth is, time is working against us. The longer we sit and wait, the faster we actually move backwards. Sometimes just maintaining a certain level of fitness requires a bit of effort.
Are you exercising enough? Could you be exercising more frequently? More intensely?
Or, are you one of the average who only exercise or eats well when they have time?
Those who succeed MAKE TIME.
Always train hard, but stay safe.
Be consistent and live well.
It’s your body. It’s your health.
If you are looking for a book that is motivating and EXTREMELY educational then I highly recommend that you take a look at Burn The Fat Feed The Muscle by Tom Venuto. Click Here To Learn More…
Jack Lalanne
You probably know him from his infomercial. Yes, he is this juice man and he is a hero in the fitness industry. Below you will find two pictures of Jack Lalanne, the first he is 40 years old and in the second 71!
Jack Lalanne was born in 1914 and he still has more energy than most teenagers today. Seriously, look around – I see it everyday. Individuals in there early 40′s can hardly get in or out of a car by themselves without assistance. A single flight of stairs and the average person is now out of breath.
Everyone is in search for happiness through a longer and healthier life. The answer is fitness. Are you willing to do something about it?
Jack LaLanne | ‘How To Live Forever’
Keeping A Fitness Journal
Are You Keeping A Fitness Journal?
If you feel like your fitness program is not progressing as smoothly as it should be, If you feel like the results just aren’t coming soon enough – then you absolutely need to begin keeping records in a journal. Believe me, something so simple can make a whole lot of difference.
Study after study has confirmed it – those who keep a journal are two times as likely to see positive results from their fitness program.
It’s human nature to give ourselves the benefit of the doubt. We tend to over-estimate exercise (either duration or intensity) while under-estimating those empty calories that we consume throughout the day. Sure you can estimate, but when you are dealing with something as sensitive as the human body, then even the slightest over or under estimation can cause a significant flaw in your fitness efforts.
Don’t jeopardize your fitness with an estimated guess!!!
So, what exactly does keeping a fitness journal entail?
I know, believe me I know. Counting calories is NOT Fun at all. But it is important. And If done properly, it does not have to be as tedious as you might think.
So, how important is it to track your exercise and nutritional program? and how much effort should someone put towards all of this?
Well, if you have the time and patience to track every single calorie of every day, that’s GREAT. But, if you’re anything like me, then just the thought alone is a complete scare.
So, here is what I do and what I recommend everyone to at least try.
Dedicate at least 3-7 consecutive days for this little project. During these 3 days, write down everything you eat – and yes, I do mean everything.
Be sure to note the approximate weight/size and all additional condiments and sides. Oh, don’t forget those beverages, they contain calories too.
Once you have everything written down you will need to calculate the calorie content. Take a look at these two helpful resources as they will make this task much easier.
Now, this might seem like a lot of work, but remember – it’s only 3 days and the information you get at the end is priceless. If you need help along the way or would like for me to review you journal just let me know…
The human body is a sophisticated machine that adapts to change. Positive change yields positive results and negative / no change will then shift you further away from your ultimate fitness goal.
People are always asking me how they can improve either their exercise or nutritional program. Well, it is impossible to make any suggestions or modifications if we don’t have a starting point. That starting point is your journal.
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