Deciding to venture into a new exercise plan or diet is difficult. You’ll need to rearrange your life in brand new ways, and it will certainly be a challenge. But if you are able to adopt these new changes, you will certainly make headway and start to see your body change.
The problem comes when you hit a plateau. Everything seems to be going fine for several months and all of the sudden, you are not losing weight or not seeing any muscle mass added. Fortunately, to deal with a plateau like this, there are some tactics that you can take. Check out these strategies for busting that plateau.
1. Check your caloric intake
Often times, you don’t realize just how much you are eating. If you have been losing weight only with your exercise routine, consider taking a look at the foods that you are eating and what quantities you are taking in.
You should aim to reduce your necessary caloric intake by at least 500 calories each day in order to see consistent weight loss results. If you are looking to build more muscle, you should consider eating more protein and health fat instead of sugars and simple carbs.
To help you realize if you are on track or not, purchase a calorie dictionary and keep a food journal for at least one week. Write down everything that you eat and the corresponding calories for each food item. If you need to, reduce your food intake and up the amounts of fruits and veggies that you are eating.
2. Change up your exercise routine
First of all, any exercise is good exercise. But if you’ve hit a particular plateau, your body have adapted to the type of exercise that you are currently doing. In this case, you’ve got to change things up.
For example, let’s say that you have been working on running since you started your fitness plan. Maybe you started by walking and moved to jogging. Finally, you started running. That’s great, but for significantly improved muscle mass or significant weight loss, you’re going to need to change your fitness tactics.
You can continue to run every other day, but consider adding other types of exercise to your routine as well. For example, try biking, doing aerobics or taking a dance class. Different muscle groups will be worked, which will help your reach new fitness goals.
3. Check your stress levels and sleep
Contrary to popular belief, you should not miss sleep to get extra meal prep or workouts in. Make sure that you are getting at least 7 hours of sleep each night, and try to reduce your levels of stress as well. This should help you boost your fitness efforts tremendously.