When you first start working out, it might seem easy to reach your fitness goals. Introducing new physical activity to your body tends to yield fast results, and you’ll be shocked at how quick you can lose weight or gain muscle. But after a while of doing the same routine over and over, you’ll notice your progress slowing down. Sometimes it might seem like it’s come to a halt altogether. You may feel like you’ve reached a fitness plateau.
A plateau is when you experience no change, despite continuing to workout. Many people start to feel like they’ve peaked, and they can’t lose any more weight or gain any more muscle. But this is something that happens to all fitness enthusiasts, and it’s important that you don’t give up. There are many effective ways to bust through a plateau and continue on your fitness journey. Here are some things you should try.
Track Your Workouts
In some cases, you may feel like you’re working too hard for no results. The reality may be that you’ve lost focus, and your workouts aren’t as intense as they used to be. The best approach is to hold yourself accountable and start tracking all of your workouts.
For instance, maybe you feel like you’re not gaining any strength since you’re not making any progress on your bench press. But are you pushing yourself to lift higher weights? Make sure that each workout you either add more reps or more weight to the bar.
The same applies to those trying to achieve greater cardio fitness. Sometimes you need to add an extra 10 minutes to your treadmill workouts to keep losing weight. Maybe you need to cycle at a higher resistance level to break through your plateau. Make sure that you’re making progress with each one of your workouts. You might want to use this app to help track your workouts.
Boost Your Testosterone
Testosterone is a huge part of making progress in your workouts- particularly for men. It’s a big factor in making gains in muscle mass and strength. It also gives you greater energy levels, allowing you to get more from your workouts. Therefore, low testosterone can cause a plateau in your training. It can even cause your fitness to degrade.
It’s important to keep testosterone high to achieve your fitness goals, especially when it comes to gaining muscle. There are many ways you can boost your test levels. One way to ensure you get a quick boost of testosterone each day is to take test boosters. A natural testosterone boosting supplement will give you a big health boost without any side effects. It’s worth learning more about the benefits of these- resources like this site can help.
There are also some changes to your diet and workout you can make to improve your testosterone. Getting plenty of sources of lean protein will give you a boost. You should also focus on exercises such as squats and deadlifts.
Reassess Your Diet
Failing to make any progress with your fitness goals often comes down to your diet. Maybe you’re eating too much, preventing you from losing weight. Perhaps you’re not eating enough, stopping you from gaining muscle. Either way, you should consider changing your diet.
Gaining mass or losing weight is all about eating above or below your maintenance calories. This calorie calculator can help you figure out how much you should be eating. Keep in mind that as your body changes, you need to adapt your diet to keep making progress. You may have been losing weight consistently up until now, but you might need to start eating less to lose more. If you’re not gaining any more muscle, then try eating 500 more calories a day to keep your gains coming.
The foods you eat also have an impact. You should stay away from processed foods and sugary snacks. A healthy diet should involve complex carbs, lean protein, and healthy fats. Find healthy recipes and create a meal plan to get all of these essential daily nutrients.
Change Things Up
When you do the same workout routine for a long time, your body becomes accustomed to it. You may have hit a plateau simply because your body is too used to what you’re doing. Sometimes, you need to change things up and do something different to make progress.
Many experts recommend muscle confusion workouts to keep your body guessing. That means that if you’re accustomed to doing three sets of 12 reps, maybe you should try doing 20 reps at a lower weight. Even if you only do this temporarily, your body will get a boost from the change in your routine.
The same applies to cardio. If you’ve become used to doing 45-minute jogs, maybe you want to try 20 minute HIIT sprints. It can really shock your system and boost your fat loss.