A plateau during your fitness journey is inevitable. Be ready for it by by following these 5 steps.
If we improved at everything, all the time, what fun would that be? What if it were sunny ALL THE TIME? We would get bored with it. We need the harder times ot appreciate the better times. It’s this way with everything.
If fitness were easy it probably wouldn’t as worth it.
Am I right?
Anyway, you will hit plateaus on your your journey. What you do next is totally up to you. If you follow the steps that I am about to outline you will get right back into getting results and making progress. Don’t get frustrated. Take action and move forward. You can do it!
Step #1: Really and truly DEFINE what it is you want to do and why.
Is weight loss your goal? Why? Are abs your goal? Why? Do you want to get off the medication? Why? Often times we CONTINUE to workout and eat healthy for different reasons then why we started.
Deep, I know. Let me explain.
We start running to do a mud run with our co-workers. The event comes and goes yet you are still going to the gym at 6am. The reason that you keep going isn’t the same as why you started. Make sure to define what is is that you want from fitness.
Define what you are looking for. This will refocus you.
Step #2: Look at what you are eating.
It’s the slight edge principle. Let’s say your eating is 95% when you start. (I’m totally making this up to demonstrate my point. Let’s pretend that 95% means that the way you eat is 95% awesome.)
You do this for a few weeks then one week you are at 90%. Big change? Not at all. You don’t notice the difference between 95% and 90%. After a few weeks you have an 85% week and you stick there. A few more small bumps down and you are back to the 50% that caused you to get unhealthy to begin with.
You see how you can go from eating 95% to eating 50%?
Re-evaluate and be honest with yourself. You hit a plateau. Perhaps it’s the way you eat. Perhaps your good habits have been replaced with your old bad habits.
Another point on the eating thing. Maybe you haven’t slid. Maybe you are eating great and you hit a plateau anyway. If your eating habits have changes or even if they haven’t it’s still a good idea to take the next step.
Step #3: Do a cleanse.
I am a big fan of doing a cleanse at least twice per year. We always do the AdvoCare Herbal Cleanse system because it works great.
No matter how healthy we eat a cleanse is always beneficial and will always help you to feel better and break those plateaus.
Step #4: Add intervals.
Here is a sure fire plan to break though a plateau. On top what you already do for exercise do a 10 minute “interval” workout 4 times per week. Here are 3 different ones to try:
- If you have stairs in your house or at work: 5 trips up and down the stairs, 20 push-ups. Do this as many times as you can in 10 minutes.
- Run for 1 minute, do jumping jacks for 30 seconds, rest for 30 seconds. Repeat 5 times.
- Do as many burpees as you can in 4 minutes, rest 1 minute. Repeat 2 times.
Intervals are the key to great fitness anyway. You might as well throw some in if you want a sure fire way to break through your plateau.
Step #5: Add sleep, subtract stress, add motivation, subtract dead time.
Big step, I know. It all revolves around the singular concept of basic health. You need to sleep enough and you need to keep your stress low. These are given for good health so maybe lack of sleep or too much stress is causing you to hit a plateau. Take a look at those factors for sure.
What do you do on the way to work or when you are folding laundry by yourself? Do you listen to crappy talk radio or the same boring music station over and over again? Maybe you just zone out and feel sorry for yourself because you aren’t losing weight or you don’t have energy.
I suggest that you get a set of headphones and start listening to Podcasts. Get the app on your phone and start subscribing to podcasts that motivate and inspire you. If you really want to get healthy you can listen to my podcast: The Fit Life. (Search iTunes to find it! or CLICK HERE)
Here are my 5 favorite Podcasts: (Click on titles to learn more)
- EOFire with John Lee Dumas
- Everyday is Saturday with Sam Crowley
- The Charged Life with Brendon Burchard
- The Stuff you Missed in History Class
- WODcast Podcast
How much time per day do you spend lost in your thoughts that may not be empowering? You might as well be motivated and inspired. This can break you out of any plateaus.
So there you have it: 5 steps to getting past any plateau. I have a couple of free resources that may help you. My 10 keys to RAPID fat loss digs deep into the concept of fat loss. Click below to download immediately.
Mindset is everything. Want more value? Check out my short audio training no mindset. You will get a HUGE benefit from this. I promise you that