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Overcoming a Plateau

It happens to everyone - you train and exercise day after day and although for a while you see results, your gains start to slow down.

It is called a plateau. A peak in your conditioning that starts to seem insurmountable. Whether you are running, walking, or weight-training, a plateau is frustrating and discouraging.

What is going on?

The human body is an incredibly adaptive and efficient machine. It is this adaptation and efficiency that causes the plateau. When you start any exercise routine, initially your body is shocked to adapt; muscles and tendons become stronger, stamina increases, more calories are burnt - and you see and feel results. If you do not adjust your routine, over time, your body will become more efficient and adapt to it. Your muscles will learn to complete the movements more efficiently and stop growing, your body will learn to complete the work with fewer caliories thereby reducing your weight loss.

How do you combat it?

The way to combat this adaptation is to avoid giving your body anything it can adapt to. Make changes to your routine that keep your body uncertain of what is happening so it cannot adapt and become more efficient at your routine.

Running / Walking / Cardio

run or walk faster
run or walk further
incorporate HIIT training principles
crosstrain: switch between running/walking/treadmill/eliptical/etc.)
increase difficulty by adding gradients like hills

Weight Training

vary weight lifted or repetitions (more reps with less weight / less reps with more weight)
change exercises
advance lifting techniques: super sets, giant sets, descending sets.
volume training (train specific body parts more often)
adjust rest period between sets; reducing to 45 to 60 seconds between sets can work wonders

Diet

if weight training, try increasing clean calories (more carb / more protein), this will ensure your body is fueled up to build muscle after training
nutrition timing: do cardio on an empty stomach
macronutrients are important in any exercise routine; ensure you are getting enough protein, carbs, and fats to keep your body healthy
vitamins are important, especially if you are on a calorie reduced diet - ensure you are taking a multivitamin and extra vitamin C to keep your immune system strong

Lasty, overtraining can be a huge problem in our driven society. Sometimes, you just need to take a break to rest and recover properly. Refocus on your goals and come back strong after four or five days off.

By keeping your body on its toes (so to speak) you can keep your progress in motion and push through natural plateaus.

If you are interested in learning more about plateaus or how you can change your current routine to keep it effective, contact us at .