Top 3 Reasons You’ve Plateaued

We’ve all hit a plateau in our fitness careers. It’s frustrating and discouraging. You feel like you’re doing all this work for nothing! Whether you’re not seeing muscle gain or not seeing weight loss, the core problems tend to be the same. Let’s take a look to see how we can fix it:

©Andrew Hubbard (Inceptionphoto.com)
©Andrew Hubbard (Inceptionphoto.com)

Diet

Are your portion sizes proper? Are you drinking enough water? Are you following your meal plan?

OK let’s say you’re doing all of these. You started out great, lost/gained 10 lbs! Wow! Now you’re stuck, what the heck!

Your body will adapt to your diet plan if you stick to it for an extended amount of time. Our bodies love to stay in balance and if it knows you will be eating so much every day, it will adapt to do whatever it takes to stay at it’s current state.

If you have lost or gained weight, remember you need to adjust your intake according to your new weight.

Same Workout

Muscle memory is when you’ve performed an exercise or routine so many times that your body has developed a way to perform the exercise using less brain power. Change your routine to keep your body guessing, and you’ll continue seeing results.

Overtraining

Sleep and rest are essential to transforming your body. Many people overlook this and don’t give their body enough time to recover.

I can say from experience that most of my personal records (PRs) are broken after a period of rest. For example, I’ve been struggling to increase my shoulder press for 2-3 weeks now. I didn’t train my upper body/shoulders for 5 days and today I hit a new PR, finally able to increase my weights. Lesson? Rest is good! Don’t overtrain, or you could find yourself stuck like I was.

Signs of overtraining include:

  • lack of motivation
  • decreased immune system (you’re getting sick more often
  • no energy
  • loss of appetite
  • insomnia
  • mood swings
  • loss of concentration

Still think you need help? Sign up for 4 wks of free online coaching by emailing dashakobi@yahoo.com! (Offer ending soon)

14 thoughts on “Top 3 Reasons You’ve Plateaued

  1. felderkat Reply

    this is just the encouragement i needed. thank you! plateaus are so frustrating! and thanks for the like on my blog 🙂

  2. mycrazynontoxiclife Reply

    Yes, this is so true! I recently had a cheat meal(s) & went back to shorter workouts I hadn’t done in awhile & low and behold I started to see more definition in my midsection, which is my problem area!
    Thanks for visiting my blog!

  3. Primus Reviews- Games and Gains Reply

    Also nice shot! Well at least you don’t look like your gonna punch me in the face in this one.. Actually no I take that back it looks like if you messed with you concentration you’d probably roundhouse kick someone! XD

  4. Primus Reviews- Games and Gains Reply

    The same workouts and overtraining are probably the largest factors for hitting a road block in gettin stronger. If you’re a bodybuilder then I suggest taking a day off and soley focusing on strength training parameters for a while then coming back to your regualr routine.

    From personal experience I find it best to switch up the type of training for a short period of time. Rest, de-stressing or yoga are all great ways to bring the body into a state where it can recover and really drive in the CNS when it needs to.

    There are also ways to trick the body. For example if you’ve been struggling with hitting a heavier weight then your best best is to rest during the workout, take a lighter weight and lift that, then come back to the PR weight. The body becomes attached to failure if one allows it to do so, for this reason you gotta re-introduce succeeding lifting something. Try making it just as difficult; as in put yourself in a position where it’s hard to lift, but not impossible for a lighter weight.

  5. Amanda B. Reply

    I just did a blog post about how important it is to switch up your workout! Trying different things is a great way to keep your muscles guessing and to never get bored doing the same thing over and over. Love all these tips 🙂 Thanks!

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