A plateau in exercise is when, after a period of steady improvement, you no longer see any gains. No matter how hard you work, you just cannot seem to lose more fat, run faster or lift heavier weights. Don't be discouraged; eventually, it happens to everyone who exercises consistently. When you reach a plateau, it is time to regroup and look at your routine to determine the best way to move forward.
Losing Weight
If you restrict your diet for an extended period of time, your body will respond by trying to protect itself from perceived starvation. After a period of steady weight loss, you will hit a plateau. This usually happens after about two months of steady progress. To keep this from happening, try to change your routine in some way each month to stay ahead of the plateau. Calorie restriction is not enough. Try adding cross-training, weightlifting or some other new element to your workout. Trying new things is a good way to move past a plateau.
You Are What You Eat
Skimping on necessary nutrients may be the cause of your plateau so make sure you are eating right for your workout. Muscle & Fitness recommends supplements before and after a training session to optimize gains. If you want to avoid supplements, you can eat carbohydrates in advance of your workout to provide energy, fruit before your workout for a pick-me-up and good, lean protein after your workout to ensure that your muscles are getting what they need for maximum growth.
Recharging Your Workout
Keep an exercise log to monitor your progress. If you have hit a plateau, you will be able to monitor what you have been doing. Muscle & Fitness recommends regularly changing your sets, reps and weights, or doing different exercises to target the same muscle groups in new ways. By adding incremental changes to your exercise routine you can keep your workout fresh and challenging. Some bodybuilders never do the same routine twice, and while that may be too much for most people to manage, you should at least change your routine every month or so to keep seeing gains.
Moving Forward
Overcoming a plateau is frustrating, but it can be done. The human body is endlessly adaptable. Once it has learned to adapt to what you are making it do, it becomes so efficient that you stop seeing improvement. Therefore, you must find new ways to challenge yourself so you increase your gains and avoid the plateau. Try at least one change every month in your diet or exercise routine to promote steady improvement.
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