10 Tips to Break Through a Plateau

Photo by Kanko on Flickr
Consuming too many grains can keep you from seeing the results you want

So, you've been working toward your fitness goals and making progress. You've been getting to the gym on a regular schedule, avoiding the office snacks and eating a clean diet and all of a sudden you stop seeing results. How frustrating, right? Hitting a plateau can be discouraging, but making a few changes can help you see results again.

I've put together a list of training and nutrition fixes that can help you break through a plateau. However, if you're still doing things like drinking soda and eating a candy bars -- you need to fix that first -- and stop doing it. If that's the case for you, that's where you need to start. But if you're dedicated to putting in the hours at the gym and consistently plan your meals, then incorporating a few of the changes below will help you get break through that plateau you may be experiencing.

TRAINING
1.  Do interval training for cardio: train at a high intensity for 1-2 minutes, follow up with lighter intensity for 2-3 minutes during entire length of cardio session

2.  Switch training split: change the muscle groups you train together (i.e. change from training back and biceps together to training back and chest together)

3.  Change intensity of weight training routine: if you normally use light weights and higher reps, switch to heavier weights and fewer reps and vice versa

4.  Add plyometrics into your workout: plyos (i.e. squat jumps) are a great way to add new stress to the muscle, helping it react and grow

5.  Add cardio bursts between weight sets: run on treadmill for a minute, jump rope for a minute, do 5-10 burpees, 50 jumping jacks, etc.

NUTRITION
6.  Reduce processed sugar intake: sugar is in everything and makes us hold onto fat, cut your intake in half

7.  Cut down on grains: too many grains can make us more prone to store fat, cut your intake in half

8.  Reduce or eliminate dairy: most dairy is high in fat and easily adds unnecessary calories

9.  Don't eat starchy carbs at night: eating starchy carbs at night are most likely to be stored as fat since we are less active at night and don't need the energy from them

10.Reduce fat intake: even if you're eating healthy fat (i.e. nuts, avocado, olive oil), too much is too much -- reduce by about 25%