Our bodies are amazing at working efficiently and adapting to the challenges we put it through. Therefore, we work hard, but still manage to hit a plateau.
1. Switch it up! Your fitness routine should be constantly changing, so that you can keep your body working to its full potential. You can do this by using the FITT principle:
- Frequency: Increase your workouts (in some cases people can over train and then they would need to decrease their workouts.)
- Intensity: Increase the difficulty, resistance, weight, etc.
- Type: Change the exercises that you do.
- Time: Increase your duration of your workouts.
- Keep a food journal...write down everything you eat and drink.
- Cut out sugar, dairy and processed foods.
- Replace one of your meals with a salad and a lean protein.
- When you are increasing the FITT of your workouts your body most likely will need more calories.
- Up your protein. This will help to stabilize your blood sugar and keep you full longer.
- Pack your lunch and snacks, so you have healthy options.
- Your muscles need time to recover, so make sure you are getting enough sleep.
- Active rests can also be helpful; where you do different types of exercises like Pilates, Yoga, walking, playing a favorite sport, etc.
- Listen to your body. If you are tired and your muscles are sore then give yourself a break.
PLF Daily Tip: With plateaus the most common issue is that people like a routine and their body adapts...Switch up your workouts, smaller food portions every 2-3 hours and workout to your full intensity.