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:
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.
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.
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
- mood swings
- loss of concentration
Still think you need help? Sign up for 4 wks of free online coaching by emailing firstname.lastname@example.org! (Offer ending soon)