You’re numbers are stuck in the mud. You can’t lose anymore weight. Your lifting numbers aren’t getting any bigger or better. Your diet is on point , but the weight and fat doesn’t seem to be going away any quicker. It becomes very frustrating to feel like your putting in so much work and nothing is happening. This article I’m going to explain the ways that you can break a plateau and get the fat burning process to rework itself and helping achieve your goals.
TIME TO SWITCH YOUR METHOD
The number one reason most people hit a plateau is they do not change their training method. They show up to the gym do a few exercises and some light cardio and leave. Therefor you’re not creating any muscle confusion and shocking your body into burning more fat and building more muscle. Instead of doing your basic exercises do something far different from your typical routine. For someone who does moderate lifting try doing a HIIT program ( high intense interval training ) There are many different styles of HIIT programs. You can use it with or without weights. Reaching a maximum amount of intensity will trigger your body into burning fat. Overall causing muscle confusion. If you typically do some type of HIIT and you’re trying switching to a strength program with more rest in between physical activity will trigger the same effect. After every 2-4 weeks it is important if you want to get stronger and lose more body fat to change your program.
YOUR DIET REALLY ISN’T THAT GREAT
Most people who think they are actually eating healthy they really may not be. Count your macros. How much protein , carbohydrates , and fats do you really need. Apps like my fitness pal or keeping a journal tracking each meal is also a great way to keep your diet in check. A donut here and a high calorie drink adds up quickly. Food is an energy source I talked about that in the article on how metabolism works. If you’re trying to gain mass and strength , but you feel like your numbers aren’t going anywhere. You probably need to eat more. Even if you think your eating enough you’re most likely not. Take the time to cook your food. If you recognize that you do have bad eating habits reflect on your discipline and self-control. It is your body. You are in control of it. It is your responsibility. It is your eating habits that led you to where you are and where you will go.
TAKE SOME TIME OFF
So you have switched it up. You have tracked your diet. You work , work , work , and no results. Well , when is the last time you took at least one week of from training? Are you getting enough sleep ? We rest so we can repair. If we don’t rest enough or rest often we can not heal properly. When we sleep are muscle tissue rebuilds. You know when you get done with a really hard workout and you just feel so exhausted later in the day. Then you sleep great, but your alarm goes off and the next day you’re super tired. You didn’t get enough rest and your working hard in the gym. If you don’t allow yourself to recover properly there is very little room for growth . If you are training very intense I recommend a week off or at least 4 days off every 3-4 weeks. Only if you are not getting enough rest days throughout the week. Over training is real and if you do not eat right and sleep enough your body can not recover. If your recovery is immaculate and you don’t have any of these issues train harder.
I HOPE THIS HELPS STAY BEASTMINDED