Feeling stuck in a fitness rut? It's a common experience, but it doesn't have to be permanent. By understanding the common barriers to progress and taking proactive steps to overcome them, you can break through plateaus and achieve your fitness goals.
Are you sure your not making progress?
The first thing you want to do is establish if you are honestly not making any progress or are you just not at your goal yet? A lot of the time it can be frustrating when we aren’t at our goal yet especially because progress is not just visual and seeing visual progress takes a lot of TIME but that doesn’t mean we haven’t made any progress at all.
Here are some signs of progress to look for:
Increased strength: Can you complete more reps or lift heavier weights?
Improved clothing fit: Are your clothes feeling looser or tighter in the right areas?
More energy: Do you have more energy throughout the day?
Easier daily tasks: Are tasks like carrying groceries or climbing stairs easier?
Better sleep: Are you sleeping more soundly and waking up less frequently?
Noticeable changes in photos: Progress is very slow and when you see yourself everyday, you’re not going to notice all the changes that happen. Taking pictures allows you to compare and see where the changes are happening.
If you're not seeing ANY progress, it's time to reassess your approach.
Here are some common signs that lead to a lack of progress:
Lack of Intensity: Are you challenging your muscles enough? To stimulate growth and strength gains, you need to progressively increase the weight you lift or the number of repetitions.
Inadequate Nutrition: Exercise tells your body what to do (build muscle, move faster, etc.), but nutrition provides the fuel to accomplish those tasks. Without proper fuel, you won't get optimal results. More specifically, protein plays a crucial role in achieving more muscle mass and reducing fat mass. Surprisingly, most people don’t get enough to achieve the results they want. Aside from that, it's not the only nutrient you need. Ensure you're consuming enough carbohydrates for energy and healthy fats for hormone regulation. A balanced diet fuels your workouts, aids in recovery, and contributes to overall health.
Overtraining: Your body needs time to rebuild. Prioritize sleep (7.5-9 hours/night) and don't neglect rest days. Overtraining can actually hinder progress. You want your body to adapt, not just recover.
Lack of Consistency: Consistency is key to long-term success. Make fitness a priority in your life and stick to your workout routine. Even small amounts of exercise are better than none at all.
Poor Form: Incorrect form can lead to injuries and hinder progress. Focus on proper technique and seek guidance from a fitness professional.
Stress and Sleep Deprivation: Chronic stress and lack of sleep can negatively impact your fitness goals. Prioritize stress management and ensure you're getting enough quality sleep.
By understanding these common barriers and taking steps to address them, you can break through plateaus and achieve your fitness goals. Remember, progress is often gradual, and setbacks are a normal part of the journey. Focus on consistency, enjoy the process, and you'll be successful.
What are your biggest challenges when trying to break through fitness plateaus? Share your experiences and tips for overcoming these obstacles in the comments below!
Not sure where to start? Looking for a coach or program? Don't hesitate to reach out.
My method rests on the 5 pillars of: Mindset, Movement, Habits, Nurture, Nutrition.
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