Sometimes our body just needs a change and we need to shock it so it fires up into the next gear!
#1) Eating Habits:
As you increase your physical activity your body’s caloric requirements will rise. This will probably be accompanied by an increase in one’s metabolism. 3 square meals a day will not cut it. Even if you’re eating 5 to 7meals/day you have to examine the nutritional value of these foods. If you find that you are hungry in between meals or throughout the day, you are seeing a clear sign of inadequate food consumption. It is also important to make sure that you are meeting your daily protein requirements. Remember to eat moderately sized meals, every 2 to 3 hours throughout the day.
#2) Change the Routine
Many people are skeptical about changing their routine. It is a norm to be hesitant of change, especially when things have gone so well in the past. The body is a beautiful object that adapts easily to the stresses it is exposed to. This is the main reason why it is important to modify one’s routine every now and then. Changing the routine doesn’t mean starting from scratch. All you have to do is take out one exercise, for a particular workout and replace it with another. You should also change the order in which you perform exercises. These two changes, though small, will shock the body and promote greater muscle growth.
A great way to prevent gains from diminishing is to systematically change one’s routine at certain fixed intervals. Changing one’s routine every 4 to 6 weeks is a great way to prevent the halting of one’s progress.
#3) Stay F.I.T.
It is important to not only modify the exercises one does, but also change how one exercises. F.I.T. stands for frequency, intensity and time. These words are golden when it comes to breaking out of a plateau. They can be used to modify one’s cardio and resistance training program. Lets run through them quickly:
Frequency: It is important to increase or decrease how often you workout.
Intensity: You should try and increase or decrease the level at which you train.
Time: You should also change the length of time you train for.
#4) Sleep Enough!
Working out and eating a healthy diet are very important when it comes to staying fit and building muscle, but there not your only concern. Your body regenerates and repairs muscle tissue the fastest when your sleeping. It is therefore important to get an ample amount of sleep every night. The average adult should strive for 7 to 8 hours of sleep to ensure that the body is properly rested. The amount of sleep you get has a direct effect on your energy levels as well as how you train. This is very important when it comes to building muscle, so sleep enough!
#5) Keep Workouts Under an Hour
The goal of weight training is to train your muscles to stimulate growth, not murder them. When we put intense pressure on our muscles for prolonged periods of time, our bodies go into a state of catabolism (muscle breakdown). This will usually begin to happen if weight training is done for more than an hour and a half. Consistently working-out for more than an hour will result in over-training. This will lead to the weakening of one’s muscles. Studies have shown that the growth assisting hormones the body releases, peak within 30mins of exercise and decline shortly after. Always keep workouts under an hour and if you must, never train more than an hour and fifteen minutes!
#6) Don’t Over Do It!
The only time our muscles grow is when they rest. It is important to have 1-2 rest days per week. Remember – rest days do not mean you cant do anything, just whatever activity you do, do it for fun, not for exercise. Go play hockey, ball, basketball, or whatever might be fun for you.
#7) When Building Muscle, Don’t Go All Out on the Cardio!
When we are training our muscles, we should be doing just that – training them. Keep your cardio sessions to 30-45 min. Cardio sessions that are too long will negatively affect the body’s muscle building abilities. Studies have also shown that prolonged cardio sessions reduce testosterone production.
A plateau is never an enjoyable experience. It can be frustrating and emotionally draining. By paying closer attention to our bodies and the things we do, we can limit or eliminate the potential for hitting a plateau. We all face challenges in this world, working out is no different. By staying motivated, listening to our bodies and consistently pushing ourselves harder, we can accomplish anything!
Here are some options for you:
– Personal training and small group sessions available
– We can do a Personal Program for you
– Or why not try one of great fitness classes that are included in your membership, might be the change you are looking for?