You had a solid routine. Your alarm was set so you could get up early in the morning and start your day with some exercise. You were energised and you were admiring your results. But lately you aren’t seeing the steady progress that you are used to...and the sound of your alarm clock going off in the morning just makes you irritated. You’ve been clock watching at the gym and your works outs are getting shorter and shorter until eventually you stop going at all. It is rather clear that your fitness is in a rut. It doesn’t make any difference if you are a gym rookie or a seasoned gym veteran; everybody's workout routine is likely to plateau at some stage. So what are the main triggers and what might you do to climb out of your fitness rut?
Boredom
You are doing exactly the same exercises, the exact same weights, exactly the same repetitions each and every work out. It used to be difficult but now you can do it easily. Should you be doing exactly the same program every workout, your body will end up conditioned to that routine. You will stop seeing benefits and as a result grow bored. If you are bored at the gym then it is going to be difficult to keep inspired. This is a sign that your workout must change. Establish new goals. Increase your weights or try alternative movements. Mix up the venue-if you are tired of going to the gym then attempt something new. Get outdoors and ride a bike or go for a swim in the pool. Workout routines aren’t meant to be easy! You need to surprise your body into making progress.
Overtraining
If boredom isn’t your problem you may be at the other end of the scale and working too hard. Going to the gym on a regular basis is a healthy habit. But if you go too often or are there too long, you might be breaking down more than you can build back up. Working out excessively will not only harm your body, it will have an affect on your mind too. If you are continually at the gym, overtraining, you might grow tired and discover it hard to pay attention. Try taking a small break then come back slowly to discover the level that is right for you.
Get plenty of sleep
Cardiovascular exercise and strength training both tear down your muscles. It is when you are sleeping that they rebuild stronger than ever before. If you aren’t getting enough sleep then you aren’t providing your body an opportunity to recover from workouts. You will most likely wake up feeling lethargic. Your progress may even wind up going backwards. Examine your sleeping patterns and be sure you get a minimum of 7 - 8 hours every night.
Diet
Should you be trying to lose weight then you are most likely attempting to burn more calories than you are ingesting. But if you are lacking energy then you might be overdoing it. On the other side of the coin if you are working out hard but taking in the wrong food then you aren’t likely to see good results. Ensure you eat the right foods at the right time. Carbs will give you the energy to perform a workout and protein is necessary to build up muscle tissue. Make sure you drink plenty of water; it will keep you hydrated throughout your workout and it will also keep you feeling full between meals.
Some other suggestions to keep you motivated include training with a friend or personal trainer. It will be more enjoyable and motivating, and a little competition can help you to drive yourself. Signing up for a sporting club is another good alternative and is a great way to get some cardio exercise that can strengthen your heart and respiratory system as well as burn off a few undesired kilos. Finally, be sure you keep track of your progress. Otherwise how are you going to know how well you are performing?
So where to from here? If you feel like you are in a rut, this useful information can help you to get out of a rut.
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