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.
4. Play with Your Carbs
The amount of carbs you eat daily has a major impact on your body weight as well as on your physical performance. When you hit a workout plateau, assess your diet and adjust your daily carb intake. You might have to play with your carbs a little bit to rev up your metabolism. For example, if you’re on a low carb diet or a ketogenic diet, start eating “normally” again. Increase your carb intake and see what happens. Even though you might gain a few pounds, you’ll get also get stronger. This will allow you to work out harder and pack on muscle.
On the other hand, if you’re already eating plenty of carbs, reduce your daily carb intake and have more protein. Try not to exceed 50 grams of carbs a day. This should help you lose fat and excess water.
5. Increase Your Protein Intake
Protein plays a major role in muscle growth and fat loss. Whether you want to build muscle or lose a few pounds, increase your protein intake. At the same time, add more fats to your diet and eat fewer carbs. Increasing your daily protein intake is as simple as having an extra protein shake or a handful of nuts between meals.