Results are the name of the health game. The main reason people want to eat healthily or workout is to get results. Many people want instant results. Unfortunately, it does not work that way. Results take time and will come in different ways for many people. Men generally lose weight and build muscles faster than women. One of the things that delays results for many people is a workout plateau. A workout plateau is when your body adjusts to the demands of your workouts. It happens when your workouts do not produce results anymore.
You may have been exercising for some time and the results are slow or non-existent. This article will help you with practical steps on how you can break through a workout plateau. If you have started exercising, you may too impatient for results.
How To Overcome A Workout Plateau?
Choose a workout and stick to it.
I have seen people on this weight loss and health journey jumping from one exercise routine to another. People start with new workout routines every week. When you do not stick with one routine for at least eight weeks, you will disrupt your body’s progress. Your workout plan must be aligned with your goals. If you want to lose weight, you will have a different workout plan for someone who wants to gain muscle mass. Your workout plan will not be the same as someone who wants to run a marathon if your goal is to be a bodybuilder.
Increase Your Intensity And Protein.
A study showed that a high protein intake combined with high-intensity workouts made people lose body fat, build muscle mass while lowering calories. Remain consistent for a month with your workout plan. In the second or third month depending on how your body feels, increase your intensity. There are three ways to increase your intensity. Firstly, if you were only doing cardio add high-intensity interval training or strength training. Secondly, increase your reps or time. Move it up by 10%. If you were running for 20 minutes, move it to 22 minutes. Finally, go for failure. When you complete your repetitions, try doing more until you cannot do it anymore. Do as many repetitions as you can while maintaining the correct form.
When you increase the intensity of your workouts, your body will get hungrier. Increase your protein intake. Protein will not only help you build muscle mass; you will also lose body fat. If you want to lose weight increase your workouts without increasing your calorie consumption. Stay in a calorie deficit diet.
Spice Up Your Workouts After 12 Weeks To Avoid A Workout Plateau.
Our bodies get used to an exercise routine after six weeks. It learns how to do the same repetitions burning fewer calories. Switching up your workouts every 8 to 12 weeks will help you avoid a workout plateau. Three reasons you may be experiencing a workout plateau. Firstly, the workouts are suddenly easy. Secondly, you are bored. When a routine starts making you bored and not challenging you, it may be time for a change. Finally, you are not sore after the workout. Every workout should make your muscles sore, even in a small way. When you are not sore or seeing any changes, switch up your workouts.
There are a couple of ways you can spice up your workouts.
Try new moves, hate burpees? Add them to your routines. Research new moves and add them to your routine.
Try the same moves, differently. Do jump squats instead of air squats. Add sprint repeats to your 5-kilometer training.
Change up your rest. Shorten your rest. Try completing some sets without resting.
Hitting a workout plateau is inevitable. However, taking practical steps you can prevent it from happening to you. Choose a workout plan that aligns with your goals, stick to it for the long term, and switch it up when you hit a workout plateau.