Have you ever felt like you're running in place? Like you're pouring sweat and dedication into your goals, but the results just...stall? This, my friend, is the dreaded plateau. But fear not! If you've been trying to gain muscle but not getting results, here are 5 tips to help you break through that plateau!💪
1. Progressively overload your training
If you've been doing the same exercises and lifting the same weights for an extended period, your muscles will adapt to the stress and stop growing. To overcome this, you need to challenge your muscles with more intensity. This could involve lifting heavier weights, adding more sets or reps, or finetuning your mind-muscle connection to hit the target muscle more.
2. Eat more
To optimally gain muscle, you need to consume more calories than you burn. If you have been eating the same number of calories for a while, it's time to increase your intake. Try adding an extra 200-300 calories to your diet.
3. Improve protein distribution
Ensure you are consuming enough protein, distributed evenly throughout the day. If you are eating just once or twice per day, this could be the cause of your plateau, since protein can't really be stored in our bodies for later use. So consider consuming 3-6 evenly spaced meals per day, with 30-50g of protein in each meal.
4. Prioritize Rest and Recovery: Refuel Your Mind and Body
Muscle growth occurs during rest and recovery periods. If you're lacking sleep or training too much, too often, this could be severely stunting your gains.
So, prioritize:
Quality sleep: Aim for 7-8 hours of restful sleep each night.
Active recovery: Incorporate low-impact activities like yoga or stretching into your routine.
Mindfulness: Practice meditation or relaxation techniques to manage stress and enhance focus.
Remember, rest isn't laziness; it's strategic investment in your well-being and ultimately, your success.
5. Reduce stress
High levels of stress can negatively impact muscle growth. Make sure you are managing stress levels in every way you can.
If you want to take the guesswork out of your fitness nutrition and training, you can contact me to get custom coaching, training and nutrition plans to help you reach your goals 👊
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