Are you working out and not seeing any changes? Are you putting in the time at the gym and you’ve hit a plateau?
We have the solution – here are a few tips to bust through that wall and improve your results.
- First things first, you need to increase the intensity of your training. This is one of the most common issues talked about with our members (like EVERY day!!). Maybe you’ve been using the
same weight for certain exercises; doing the same amount of push-ups every time; or you’re just afraid to push too far because you don’t like being uncomfortable. Well, in order to make your body change, you need to do something that it is not used to. Try going up in weight on your squat; ditching the assistance band on push-ups or pull-ups (if you still cant do a pull up, just work on holding at the top of the bar as long as possible);
or, simply, just pushing yourself to go a little further than you ever have. These are the things you need to be doing for your body to change. Step away from the ‘norm’ and try something different.
- If you are already doing everything listed in #1 and still are not see changes, then you need to up your training frequency. You are getting 2-3
days in and already, but your body is acclimated to it so adding in 1, 2, or even 3 more days can be just what you need.
Start out slow by adding 1 day and then gradually increase as needed. A great mix would 2-3 strength-training days and then 1-3 conditioning days each week. This can be huge for your goals, especially if you sit at a desk all day. Your body needs to move more frequently to counter balance all the sitting it does each day.
- The last thing that needs to be done if both of the above STILL are not working is clean up your diet. Nutrition is about 70% or more of the battle. You can workout out 2 times a day everyday and if your diet is crap, you won’t see any results. YOU CAN’T OUT-TRAIN A BAD DIET!!! Start by adding lean proteins to each meal/ snack and get a ton of green vegetables in. Also, drink a ton of water. Your body needs a lot of water to accomplish anything that goes on in your body, especially burning fat efficiently. Try to get half your bodyweight in OZs of water each day.
There it is! If you have hit a rut in your fat loss goals, you might just need to take it to the next level and switch up a few things. Try one of the few things above and you will be sure to see some changes!
-Tommy Treslo, PN 1 Director of Adult Fitness & Nutrition at FAST