Do you feel like your body shape isn’t changing or you aren’t getting stronger no matter how hard you train?
The human body is amazing. No matter what we throw at it, it adapts, and it adapts quickly.
The body’s fast adaptation to change is the reason why we experience “plateau”.
With the change of season, it could be that you are getting less steps in than during summer months – taking the bus rather than walking sounds more appealing now? – and creamy pastas and hearty burgers look more comforting with the temperature getting lower.
It is important to check first that you are not affected by seasonal changes: are you still getting the same amount of exercise? Are your nutritional choices balanced? Do you get adequate amount of sleep?
If you checked on those and you feel on track, then here are few tips to avoid plateau in your training:
1. Increase intensity
And by that I don’t mean HIIT. I mean increase the weight if you train in the gym and do fewer reps. Or switch it up with drop sets, supersets, negatives and slow reps, decrease rest times. Maybe introduce circuits or forced reps. Keep your body guessing and try not to get stuck in the same routine.
2. Switch up your exercises
You wanna make sure you hit up all those different body parts, to do that don’t get stuck in the same routine for long time. Do you always start your leg day routine with squat and lunges? Switch it up and start with thrusters and step ups the following week. Make sure you always change/rotate exercises.
3. Switch the days you work each muscle
Changing the order of your workout days can have a big impact on results. In general, you should work your big muscle groups at the beginning of the week when you have the most energy. But like everything else in your routine, you’ll benefit from change.
4. Balance it out
Make sure you’re not doing the same kind of workout all the time. Balance in exercise is everything. Alternate a HIIT session with a weight training, a spin class with a barre class and so on.
Our bodies (and minds) need regular rest breaks from intense training. Sometimes you’ll find that taking a week off from training is the best thing for you. Our training routines put stress on the entire body, not just on the muscles. And as the season changes you might feel more tired too as your body needs to adapt to the loss of day light, or more lethargic from the change in diet (higher carbs intake due to the temperature dropping). So it is really important to learn to listen to your body and take a break when it is asking you for one.
Let me know if this was of any help by leaving a comment below.