Introduction
According to Bharat Bhise, almost every athlete experiences a fitness plateau at least once in their life and experiencing a fitness plateau can feel very frustrating. However, it is a sign that indicates your muscles have adapted to the stress of your exercise routine and you have made significant progress towards your fitness goals.
Tips & Tricks
Here are a few tips you can follow to overcome your fitness plateau:
1. Change the exercise routine – When your muscle group adapts to a specific exercise routine, it becomes more efficient at the exercise. And, although it makes it easier to perform that exercise routine, it can also halt your progress since you quickly reach a plateau.
In such cases, the best solution is to change the exercise routine since it forces you to exert a different group of muscles in your body. For instance, if you do machine workouts, consider switching to free weights. And, if you jog on a treadmill, consider performing HIIT exercises.
2. Increase your training intensity – When you work out consistently, it forces your body to adapt by losing weight and developing more muscles. As a result, you grow stronger. In order to maintain steady growth, you also need to improve the intensity of your exercises.
To do that, you can reduce the reps in your sets but increase the weight instead. Ensure that the new weight is enough to cause you to struggle but not undermine your form. It is crucial to lift your weights in a slow and controlled manner while maintaining your form to reduce the risk of injuries.
3. Improve your nutrition – Simply following a good exercise routine is not enough to build muscles or improve your strength. It is also important to ensure that you receive proper nutrition. As you build muscles and grow stronger, the energy and nutrition demand for your body will improve even more.
Thus, it is crucial to ensure that your daily diet consists of an adequate amount of carbohydrates, fats, proteins, vitamins, and minerals. You can consult a qualified nutritionist to help you plan a good diet for your needs.
4. Get more rest – Finally, it is also important to allow your body to rest and recover since it is equally important for muscle growth and building strength. When you work out consistently, you put stress on the muscles of your body which causes them to develop micro-tears.
You get stronger when these micro-tears heal, and these micro-tears heal when you receive proper nutrition and allow your body to recover by receiving proper sleep and rest. However, if you don’t allow your body to rest properly, you prevent the healing of micro-tears, and this can make you lose muscle mass and decrease your strength.
Thus, ensure you take adequate breaks in between each exercise session to allow your body to recover properly and maintain a proper sleep schedule.
Conclusion
Bharat Bhise suggests you replace outdated exercises in your current exercise routine that you have been doing for a long time since the growth potential of certain muscle groups is limited. It also makes sense to consult a professional personal trainer to customize your training routine for better muscle growth.
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