27 Apr What to do when you plateau.
Our bodies are smart and adapt to routine…fast.
Use these tips to shift out of that fitness plateau and look forward to some newfound results.
- Don’t skip the warm up…Spend a bit of time warming the body up before the ‘main event’. It prepares you for what’s ahead, so you can go all out and smash some extra calories.
- Change it up…Always use a kettle bell? Next time you workout try a dumbbell instead. Always do a HIIT class? Why not try boxing or bootcamp! There is no need to ditch the workout you love but by switching things up a bit with new equipment or even a small variation or upgrade, you can shock the body out of its comfort zone.
- Add a sprint…Love a long distance run? If you are always jogging in first gear you are missing out on the serious benefits sprinting offers. Mix up your run with some sprint intervals. It sends your metabolism through the roof and torches fat fast.
- Muscle time…If cardio is your thing and you are neglecting strength training it’s time to hit the weights room. Big lifts like squats and deadlifts build lean muscle and rev your metabolism. Already lifting? Take a look at your load. You should be ready to up your weights about every six to eight weeks.
- Time out…Do you workout everyday? Well done! But maybe you also need to take some time out. Your body needs time to recover and repair and a plateau can sometimes be a sign to take a small break. Take at least one day per week off exercise every week. Your body will thank you and be ready to kill the next session.
- Challenge your balance…Take your regular session to the next level by adding some instability to your training. Try squats on a bosu ball or rest you feet in crank it straps for your push ups.
- Healthy fat is your friend…Have you eliminated all fat from your diet? Maybe it’s time to introduce some healthy fat into your life. Think oily fish, avocado, nuts and coconut oil.
- Change of pace…A good way to trick your body into working harder is to vary the tempo you perform your exercises at. For eg try taking four seconds instead of one or two to lower or lift your weights.
- Keep a food diary…Aside from keeping you on track, a food diary allows you to watch your food patterns. Keep your body guessing and metabolism firing with a more daring menu. Think chilli, spices and variety.
- De load…Every 4-6weeks try a deload. This simply means performing your usual routine at a lower volume and intensity. See it as active recovery.