You’ve put the time, effort and hustle into implementing a diet and exercise plan. But despite your consistency, you may feel frustrated if you’re not yet seeing the results you think you should be achieving by now. Often the weight starts to fall off quickly in the beginning. Then fitness plateaus can start to slow down your results.
What should you do when fitness plateaus leave you frustrated and unmotivated? Instead of giving up and binging at a fast food drive-thru, implement a few proven strategies to help you boost your efforts and get past the plateau.
The truth is, fitness plateaus are completely normal: they happen to everyone. Your body will begin to adapt to your diet and exercise plan, which means you may need to adjust your strategy to continue with your fitness results.
Why fitness plateaus happen
There are several stages at which fitness plateaus can occur, and it can be helpful to understand these stages so you can adjust your strategy as necessary.
If you’re new to dieting and exercise, the first few weeks of progress can be quite exciting. Because you’ve moved from sedentary to consistent exercise, you’ll see results very quickly. It’s fun and exciting to see your hard work pay off, with pants that fit looser and less wobble in your stomach.
But keep in mind that fitness plateaus can slow down your efforts. As your body begins to adapt to these regular workouts, the natural adaptation will reduce the effectiveness of your results. This phenomenon is also known as ‘general adjustment syndrome’. Even if you do everything right, your body won’t respond the same way.
At this point you need to change your approach. It could be a sign that you need to change things up or increase the intensity of your workouts. Sometimes fitness plateaus can also indicate that you’re not giving yourself enough recovery time between workouts.
Simple strategies to overcome fitness plateaus
Just because your progress slows down doesn’t mean you’ll never achieve your longer-term fitness goals. There are a few things you can do to overcome these fitness plateaus and see the results you want:
- Change your exercise routine: View the schedule and intensity of your workouts. If you only spend time on a treadmill, you’ll likely notice better results by adding other activities such as weight lifting or HIIT training. Make a few simple changes to freshen up your workout routine, prioritizing exercises that target underworked muscles. If you’re not sure in what ways your fitness routine needs to change, consider scheduling a few sessions with a personal trainer.
- Increase strength training: While cardio is important, don’t underestimate the benefits of strength training to increase your muscle mass. Increasing muscle mass helps optimize your metabolism. Strength training makes it easier to achieve body recomposition with more muscle and less fat. Strength training not only helps you shed those extra, stubborn pounds, but also impacts your mental health and endurance.
- Choose your diet: It is sometimes said that ‘abs are made in the kitchen’. Even if you train hard, you may be sabotaging your results by eating the wrong foods. Not only do you need to consider the calories you consume, but you also need to take a close look at the quality of the food you consume. Meals and snacks should be designed to fuel your workouts. Make sure you get a good balance of carbs, protein, fiber and healthy fats. Stick to real ingredients and whole foods, and it will help your body get rid of the excess fat.
- Drink more water: Another element that can help optimize your training results is making sure you stay hydrated. Drink water instead of high-calorie soda or juice. Hydration has a positive impact on the way your muscles work. Additionally, staying hydrated can reduce unnecessary snacking. Sometimes people confuse thirst with hunger. Instead of having another snack between meals, try drinking a glass of water and then wait 20 minutes. You’ll probably notice that you feel more satisfied – the water will help you get by until the next meal.
- Prioritize sleep: Finally, make sure you consciously get a good night’s sleep every night. Your body needs time to recover after training. Additionally, sleep is the time when your body can rebuild and recover. Keep in mind that it may be more difficult to manage your schedule and food choices when you are exhausted. If you’re feeling too tired, you’re more likely to find yourself sitting on the couch with a bag of popcorn, instead of doing your normal workout routine at the gym. Stay ahead of your sleep so you’re well rested and ready for your next workout.
Expert advice for health and fitness
One of the hardest parts of a fitness plan is trying to implement these new habits yourself. If you persevere in an attempt to diet and exercise without support, you may fall off the track and fall back into negative patterns.
An effective solution to staying on track and overcoming fitness plateaus is to have a good support network of friends and fitness professionals. Join a local gym where you can meet like-minded people, access personalized training, and have a place to enjoy your exercise routine. Investing in a gym is a great investment for your overall health and fitness.
If you’re looking for a gym you can call home and need support on your fitness journey, Fitness Nation is here to help. We offer quality facilities, a friendly environment and all the weights and equipment you need to stay on track with your fitness goals.