Powering Through Plateaus

By Dave Nelson

You’ve been doing it. You’ve been doing it right. You’re eating well (even on the weekends). You’re making every one of your workouts count, and your results to this point have been fantastic. But then it happens… THE DREADED PLATEAU!

This is one of the most frustrating things that everyone trying to get healthy and fit experiences. One thing that you need to understand is that the human body is highly adaptive. Even though you’re on a “clean” diet and a good exercise regimen, eventually your body will get used to what you’re doing.

At first the results are great, but eventually they come screeching to a halt. Since our bodies are used to what we’ve been doing, we need to do something radically different to shock ourselves and get our results going in the right direction again. Here are a few tips to help break through that plateau.

TIP1: Change the diet, your body will eventually get used to the way you’re eating and results will halt. Throwing your body a curveball can happen many ways here. If you are following an IIFYM (If It Fits Your Macros) type of plan, you may want to consider going into ketosis for a while. Switching your body from glucose to ketones as energy is a great strategy. If you’re in ketosis you may want to throw some carb cycling in the mix. Make it a little more extreme with intermittent fasting for a while. I cannot stress enough that any diet will work as long as it fits your lifestyle. One reason diet fails is because people choose those that do not fit their lifestyle.

TIP2: Change your workout, your body will adapt to the workout program you’ve been following. All it takes is a few simple tweaks get your body going in the right direction again. Try taking only 60-seconds rest in between your sets and see if the difficulty of your workouts increase. If 60-seconds doesn’t show promise, try 45-seconds or even 30- seconds. The point is to challenge your body in a whole new way. You can change the time of day that you work out, alter the style of training that you’re doing; try muscle hypertrophy, German volume training, strength training or training for muscle endurance. Change from doing steady state cardio to high intensity interval training or vise versa. Perhaps you start weight training in the mornings and do cardio at night. Whatever it is you decide, make sure that it fits your lifestyle so you can stick with it just like the diet.

TIP3: Try supplements. Not everyone utilizes supplements but they can impact and enhance your results. Taking a pre-workout 30- minutes prior to your workout can intensify your workouts by increasing energy to enhancr your performance. If you are already taking a pre-workout, you may want to try a different kind for a while just to switch things up. I would highly suggest taking branched chain amino acids (BCAAs). The combination of leucine, isoleucine, and valine is an excellent complex to help enhance recovery times so you can go into the next workout less sore and ready to go. You may also want to consider a protein shake if you are not hitting your target protein intake daily.

Dave Nelson  – CN, CPT has been voted top rated personal trainer in the Inland Empire two year running.

For more info check out his website: http://www.davenelsonfit.com

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