Hi beautiful, I hit plateaus on a weekly basis. My body adapts so quickly, and is extremely sensitive to changes/plateauing.
Here are my go to’s when I do hit a rut:
- Start sleeping 8 hours, or at the minimum 6.
- Take a full rest day. Not even active rest. Use the day to do things not related to nutrition/fitness.
- Check your nutrition: Start to access and be honest with yourself. Most of the times, when I’m stressed out, my body tends to hold more water. This is the time I up my water intake, and cut back on the salt.
- Do not up the cardio. Excessive amounts of long duration cardio isn’t beneficial to your body unless you’re training for a marathon or something that calls for heavy endurance work.
- Do you take alot of rests between your sets during weight training? Try shortening it the slightest bit. Even a few seconds makes the world of difference.
- What’s your current set/rep range? If you’ve always been doing 3 x 12. Try going to 5x5 (heavier weights), or even mix it up and do a week of heavy volume - triples, doubles and singles 3x3, 2x2 5x1.
- Change your workout routine/splits: Are you always doing the same sets of exercises for your shoulders/legs etc? Switch it up! Visit my fav database site for some ideas and how-tos.
- Eat MOAR (within your macros). Sometimes, your body needs the extra calories to rev up its metabolism again. Trust me on this one. ;)
- Have you been eating out alot lately? Cooking and prepping your own food makes a world of difference when it comes to managing your nutrition.
- Relieve your stress. Making out is my favorite method. Second place goes to watching lolcats for an hour before resuming the studies. :)
Hope this helps gorgeous ;) Remember, plateaus aren’t forever. It’s a sign that your body needs to get to the next level.