Did you hit a fitness plateau? Are you struggling to build muscle, but your efforts are in vain? Whether you’re an athlete or a fitness buff, you’ll eventually hit a plateau hit in your training routine. After gaining strength and losing fat, progress naturally slows. Over time, your body will get used to the exercise routine and burn less calories. Your muscles will adapt to routine if you’re no longer challenging them. Here are a few tips for overcoming plateaus in fat loss and muscle gain:
1. Eat Clean
The first thing you should do is to clean up your diet. Forget about your weekly cheat meal for a while. Limit your daily sugar intake, eat more protein, and watch your portions at meal times. Have your first cheat meal after three or four weeks of clean eating. Your diet should include green leafy vegetables, small amounts of fruit, lean meat, fish, seafood, nuts, seeds, and healthy fats.
2. Add Variety to Your Workout
Your muscles won’t grow unless you keep challenging them. To get started, lift heavier weights, increase the number of reps, or add new exercises to your workout. Hit your muscles from different angles and try different grips. Do a full body workout once in a while. To overcome a fitness plateau, increase or decrease the frequency of your work-outs. Vary your exercise order too.
3. Try a Different Approach
Do your favorite exercises differently. For example, if the squat is part of your workout routine and you use the bar every time, try using kettlebells or or a dumbbell strapped to your waist the next time you do this exercise. You may also try different squat variations such as the sumo squat, the deep back squat, the front squat, or the box squat. When working out, use resistance bands, free weights, handgrips, chest expanders, ankle weights and other accessories.
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