10 ways to break plateaus
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Date Posted:
August-2-2010 17:19
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You’ve been working out for a while now and are feeling pretty smug about your results. But the last time you checked, the scale hadn’t moved any further down and kissing your biceps every morning just doesn’t have the same feeling of accomplishment it once did. You, my friend, have hit that wall – otherwise known as the “plateau”.
We tend to hit plateaus because of the consistency of our workout plans: your body adapts to the same workout load after about six weeks, so your objective should be to switch things up and keep your body in an unending state of confusion. Here’s how…
Keep track of your workouts
Although most guys would rather lift weights than take notes, you’d be surprised how easily you can forget how heavy you lifted or how many reps you did per set from one week to the next. Next time you head to the gym, take a notebook and pencil with you (have the foresight of stringing the pencil on the notebook) and mark down your exercises, sets, reps, and weight you did. Your objective will be to increase the weight lifted by five per cent the next week, but try to maintain the same number of sets and reps.
Split up your calorie intake
If your calorie objective is 2400 calories per day, switch up the amount you ingest over a two-day period. For example, on day one you could consume 2800 calories so that on day two you’d have only 2000 calories. Because the human body adapts quickly, switching up your calorie intake in a 48-hour span for a few weeks will kick-start your metabolism.
Stop getting drunk
If you’re getting smashed every weekend, there’s a good chance you’re hindering all your workout efforts. It’s okay to head out with your mates to have a drink every now and then, but pissing on every night will do nothing for your muscle mass. So quit it.
Stay hydrated
Whether you have a desk job, work at a fast-food restaurant or play video games in your mum’s basement all day, it’s important that you always have plenty of water by your side. It’s highly recommended that you drink 3 per cent of your body weight in litres of water each day (e.g. a 100kg man should drink 3 litres). Drink more if you’re active or stinking hot.
Split three meals into six
Instead of eating three squares per day like the bulk of humanity, your objective should be to halve your meals and instead enjoy six smaller meals per day. By cutting up out large meals you will keep your metabolism working constantly, and the calories ingested will be used as fuel rather than being stored as fat.
Show your body who's the boss...