A plateau workout is a type of workout routine that is designed to break through a plateau in your fitness progress. A plateau is when you stop seeing progress in your fitness goals, such as weight loss, muscle gain, or improved endurance.
There are several potential benefits to breaking through a plateau in your workout and nutrition plan.
It increased muscle mass, by increasing the intensity and variety of your workout routine, you will be able to target different muscle groups and stimulate muscle growth. 1 2 This can lead to increased muscle mass and a more toned physique.
Increased metabolism, by regularly switching up your workout routine and challenging your body in new ways, you can boost your metabolism and burn more calories even at rest. 3
Plateau routine improved cardiovascular health, incorporating cardio exercises such as HIIT and steady-state cardio can improve cardiovascular health and help reduce the risk of heart disease. 4
Increased endurance, by gradually increasing the intensity and duration of your cardio exercises, you can build endurance and improve your overall fitness level.
Plateau can reduce the risk of injury, by varying your workout routine and not overusing the same muscles or movements, you can reduce the risk of injury and prevent muscle imbalances. 5
Consistently following a plateau healthy nutrition and workout plan can lead to improved overall health, including weight management, improved energy levels, and better mental and physical well-being. 6
Better your hormone balance, incorporating different type of exercise and different intensity can help improve hormone balance, especially for people looking for fat loss, as some hormones like cortisol can be affected. 7
Overall, break through a plateau can have a significant impact on your physical and mental well-being, and it is an essential step in achieving your fitness goals.
Strategies to break through plateau
There are several strategies you can use to create a healthy and effective diet and effective plateau workout plan:
1. Workout strategies
- Increase the intensity of your workouts: This can be done by adding more weight to your exercises, increasing the number of repetitions, or decreasing the rest periods between sets.
- Set specific and achievable goals: Determine what you want to achieve through your workouts and set specific and achievable goals. This will help you stay motivated and focused.
- Change up your workout routine: Doing the same workouts over and over again can lead to a plateau. Mixing up your workouts with new exercises and techniques can help keep your body guessing and continue to make progress.
- Incorporate strength training: Strength training is important for building lean muscle mass and increasing your metabolism. Include a mix of upper and lower body exercises in your routine.
- Include high-intensity interval training (HIIT) in your routine: HIIT workouts involve short bursts of high-intensity exercise followed by periods of rest. This type of workout can help increase your metabolism and burn more calories, leading to progress in your fitness goals. Include cardiovascular exercise, such as running, cycling, or swimming, can help improve your endurance and heart health.
- Focus on progressive overload: Progressive overload is the gradual increase in the demands placed on your muscles during a workout. By gradually increasing the weight or intensity of your workouts, you can continue to see progress.
- Get enough rest and recovery: Proper rest and recovery are essential for progress. Make sure you are getting enough sleep and allowing your muscles time to recover between workouts.
- Track your progress: Keep a record of your workouts and track your progress over time. This will help you identify any patterns or areas where you may be plateauing.
- Seek the guidance of a personal trainer or fitness professional: A trained professional can help you create a customized workout plan that targets your specific fitness goals and helps you break through a plateau.
2. Diet strategies
- Eat a variety of whole, unprocessed foods: Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These types of foods provide important nutrients and help keep you feeling full and satisfied.
- Plan and prepare meals in advance: Plan out your meals and snacks for the week and prepare them in advance. This will help you stay on track and avoid the temptation to grab unhealthy options when you’re short on time.
- Practice portion control: Pay attention to portion sizes and aim to eat appropriate portions for your individual needs. Use measuring cups or a food scale to help guide your portions.
- Stay hydrated: Proper hydration is essential for optimal health and energy levels. Aim to drink at least 8–10 cups of water per day.
- Eat mindfully: Pay attention to what you’re eating and how you’re feeling. Avoid distractions, such as TV or phone, while eating and take the time to fully enjoy your meals.
- Don’t skip meals: Skipping meals can lead to overeating later on and disrupt your body’s natural hunger and fullness cues. Make sure to eat regular, balanced meals throughout the day.
- Get enough sleep: Adequate sleep is important for overall health and can also impact your eating habits. Aim for 7–9 hours of sleep per night.
By implementing these strategies into your workouts and your diet, you can create an effective and balanced routine and break through a plateau that helps you achieve your fitness goals.
Plateau workout plan
Plateau workout plan for muscle mass and fat loss is suitable for people stuck in a plateau, and this workout plan is specially designed for those who stuck in a plateau. Changes in your old routine will shock your muscles and you will find a tremendous result. Stick to this workout plan for a minimum of 8-weeks continuously for a better change in the body.
8 weeks plateau workout plan for muscle mass
Follow this muscle mass plateau workout plan at the gym for 6–8 weeks, and you are forced to break through the plateau and receive what you are looking for.
| DAYS | WORKOUTS |
|---|---|
| Monday | Chest, Triceps & Shoulders |
| Tuesday | Back, Biceps & Abs |
| Wednesday | Rest day |
| Thursday | Cardio, Legs & Abs |
| Friday | Chest, Triceps & Shoulders |
| Saturday | Back, Biceps & Abs |
| Sunday | Rest day |
Monday: Chest, Triceps and Shoulder Workout
| EXERCISES | SETS x REPS |
|---|---|
| Warm up | 5 minutes of light cardio (such as jogging or cycling) |
| Barbell bench press | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Incline dumbbell press | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Dips (chest version dips) | Set-1 = max reps; Set-2 = max reps; Set-3 = max reps |
| Cable front raise | Set-1 = 12 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Dumbbell side raise | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Laying skull crusher | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Triceps pushdown | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Dumbbell one-arm triceps extensiton | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps |
Tuesday: Back, Biceps and Abs workout
| EXERCISES | SETS x REPS |
|---|---|
| Lat pulldown (wide grip) | Set-1 = 10 reps; Set-2 = 8 reps; Set-3 = 6 reps |
| V-grip lat pulldown | Set-1 = 10 reps; Set-2 = 8 reps; Set-3 = 6 reps |
| Straight arm lat pulldown | Set-1 = max reps; Set-2 = max reps; Set-3 = max reps |
| Dumbbell shrugs | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Barbell boceps curl | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Incline dumbbell curl | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Preacher curl | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Decline abs crunches | Set-1 = 20-25 reps; Set-2 = 20-25 reps; Set-3 = 20-25 reps |
| Planks | Set-1 = 60-90 sec hold; Set-2 = 60-90 sec hold; Set-3 = 60-90 sec hold |
Thursday: Cardio, Legs and Abs workout
| EXERCISES | SETS x REPS |
|---|---|
| Treadmill running | 20-minutes |
| Barbell squat | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 8 reps; Set-4 = 8 reps |
| Dumbbell lunges | Set-1 = 8 reps; Set-2 = 8 reps; Set-3 = 8 reps |
| Leg press | Set-1 = 10 reps; Set-2 = 8 reps; Set-3 = 6 reps |
| Leg extension | Set-1 = 15 reps; Set-2 = 15 reps; Set-3 = 12 reps |
| Leg curl | Set-1 = 15 reps; Set-2 = 15 reps; Set-3 = 12 reps |
| Leg raise (for abs) | Set-1 = 20-25 reps; Set-2 = 20-25 reps; Set-3 = 20-25 reps |
| V-crunches (for abs) | Set-1 = 20 reps; Set-2 = 20 reps; Set-3 = 20 reps |
Friday: Chest, Triceps and Shoulders workout
| EXERCISES | SETS x REPS |
|---|---|
| Dumbbell chest press (on flat bench) | Set-1 = 10 reps; Set-2 = 8 reps; Set-3 = 8 reps; Set-4 = 6 reps |
| Dumbbell fly (on flat bench) | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Cable crossover | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Triceps close grip bench press | Set-1 = 10 reps; Set-2 = 8 reps; Set-3 = 6 reps |
| Dumbbell overhead exetension | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Dumbbell kickback | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Dumbbell shoulder press (seated) | Set-1 = 10 reps; Set-2 = 8 reps; Set-3 = 8 reps; Set-4 = 6 reps |
| Rear delt dumbbell fly | Set-1 = 12 reps; Set-2 = 12 reps; Set-3 = 12 reps |
Saturday: Back, Biceps and Abs workout
| EXERCISES | SETS x REPS |
|---|---|
| Seated rows | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps; Set-4 = 6 reps |
| Dumbbell rows | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 8 reps |
| Laying T-bar rows | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Cable upright | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Cable biceps curl | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 8 reps; Set-4 = 6 reps |
| Hammer curl | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Dumbbell concentration curl | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Cable crunches (for abs) | Set-1 = 20-25 reps; Set-2 = 20-25 reps; Set-3 = 20-25 reps |
| Stability ball crunch | Set-1 = 20-25 reps; Set-2 = 20-25 reps; Set-3 = 20-25 reps |
By following this workout plan for 6–8 weeks, you will be increasing the intensity and variety of your workouts to help break through a plateau and achieve your fitness goals.
Make sure to also incorporate proper nutrition and recovery into your routine to support your progress. It may be helpful to seek the guidance of a personal trainer or fitness professional to help tailor the plan to your individual needs and goals.
6 weeks plateau workout plan for fat loss
| DAYS | WORKOUTS |
|---|---|
| Monday | Chest & Shoulders |
| Tuesday | Arms & Cardio |
| Wednesday | Back, Traps & Abs |
| Thursday | Rest day |
| Friday | Arms & Cardio |
| Saturday | Legs & Abs |
| Sunday | off |
Monday: Chest, Shoulders & Traps Workout
| EXERCISES | SETS x REPS |
|---|---|
| Dumbbell chest press | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 10 reps; Set-4 = 12 reps; Set-5 = 15 reps |
| Incline dumbbell press | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps; Set-4 = 15 reps |
| Cable crossover | Set-1 = 15 reps; Set-2 = 15 reps; Set-3 = 12 reps |
| Dips – chest version | Set-1 = max reps; Set-2 = max reps; Set-3 = max reps |
| Smith machine shoulder press | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 2 reps |
| Dumbbell side raise | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Cable rope front raise | Set-1 = 15 reps; Set-2 = 15 reps; Set-3 = 12 reps |
| Rear delt dumbbell fly | Set-1 = 15 reps; Set-2 = 15 reps; Set-3 = 12 reps |
Tuesday: Arms & Cardio Workout
| EXERCISES | SETS x REPS |
|---|---|
| Barbell curl | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 10 reps; Set-4 = 12 reps |
| Dumbell hammer curl | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Cable curl | Set-1 = 12 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Dumbbell concentration curl | Set-1 = 10 reps; Set-2 = 10 reps; Set-3 = 10 reps |
| Dumbbell overhead extension | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Dumbbell kickback | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Tricep press down | Set-1 = 12 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Tricep bench dips | Set-1 = max reps; Set-2 = max reps; Set-3 = max reps |
| Barbell wrist curl (palm-up) | Set-1 = 20 reps; Set-2 = 15 reps |
| Cardio – Treadmill running | 30 mins |
Wednesday: Back, Traps & Abs Workout
| EXERCISES | SETS x REPS |
|---|---|
| Wide-grip lat pulldown | Set-1 = 20 reps; Set-2 = 15 reps; Set-3 = 12 reps; Set-4 = 15 reps; Set-5 = 20 reps |
| Barbell rows | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps; Set-4 = 15 reps |
| Dumbbell pullover + Seated cable rows | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps; Set-4 = 15 reps; |
| Close-grip lat pulldown + Staright arm lat pulldown | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Dumbbell shrugs + Barbell behind the back shrugs | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Decline crunches (upper abs) | Set-1 = 25 reps; Set-2 = 20 reps; Set-3 = 20 reps |
| Stability ball crunches or Cable rope crunches (upper abs) | Set-1 = 25 reps; Set-2 = 25 reps; Set-3 = 25 reps |
| Leg raise (lower abs) | Set-1 = 25 reps; Set-2 = 20 reps; Set-3 = 20 reps |
| V-crunches (lower abs) | Set-1 = 20-25 reps; Set-2 = 20-25 reps; Set-3 = 20-25 reps |
| Plank | Set-1 = 60 sec; Set-2 = 75 sec; Set-3 = 90 sec |
Friday: Arms & Cardio Workout
| EXERCISES | SETS x REPS |
|---|---|
| Dumbbell curl + Skull crushers | Set-1 = 12 reps; Set-2 = 10 reps; Set-3 = 10 reps; Set-4 = 12 reps |
| Barbell preacher curls + Reverse grip straight bar pushdown | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Hammer curl + Tricep dips | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Cardio – Treadmil running | 30 mins |
Saturday: Legs & Abs Workout
| EXERCISES | SETS x REPS |
|---|---|
| Barbell squat | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 10 reps; Set-4 = 12 reps; Set-5 = 15 reps |
| Dumbbell lungs | Set-1 = 12 reps eachside; Set-2 = 12 reps eachside; Set-3 = 12 reps eachside |
| Leg extension + Lying leg curls | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 15 reps |
| Leg press | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Stiff leg deadlift + Sumo deadlift | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Calf raise on leg press machine + Seated calf raise | Set-1 = 15 reps; Set-2 = 12 reps; Set-3 = 12 reps |
| Cable rope crunches (upper abs) + Leg raise (lower abs) | Set-1 = 15-20 reps; Set-2 = 15-20 reps; Set-3 = 15-20 reps |
| Decline sit-up + Russian twist | Set-1 = 20-25 reps; Set-2 = 20-25 reps; Set-3 = 20-25 reps |
| Plank | Set-1 = 60 sec; Set-2 = 75 sec; Set-3 = 90 sec |
This 6 week plateau workout plan for fat loss plan focuses on burning fat through a combination of strength training, cardio interval training and cardio endurance training. It also includes ab exercises to help tone the core, depending on the rep range you use for each exercise.
It is an intense workout plan that requires regular exercise, proper nutrition and health benefits to reach the desired results. Devote yourself to 6–8 weeks of hard work in the gym with this program, and you’re bound to break through that plateau and make the improvements you’ve been looking for.
Always check your progress and make adjustments if necessary, and it is recommended to seek guidance from a personal trainer or fitness professional to help tailor the plan to your individual needs and goals.
Plateau diet plan for fat loss and muscle mass
Here is a sample plateau fat loss and muscle mass diet plan that incorporates strategies to help your fitness goals:
1. Fat loss diet plan
A sample plateau fat loss diet plan that incorporates strategies to support weight loss:
Monday
- Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
- Lunch: Grilled chicken and vegetable salad with 3 ounces grilled chicken, 1 cup mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumber, and 1/4 cup sliced bell pepper.
- Dinner: Baked salmon with 1/2 cup quinoa and 1 cup steamed broccoli.
- Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.
Tuesday
- Breakfast: 1 cup cooked oatmeal with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
- Lunch: Grilled turkey and avocado wrap with 3 ounces grilled turkey, 1/4 avocado, 1 slice tomato, and 1 cup mixed greens wrapped in a whole grain tortilla.
- Dinner: Slow cooker lentil soup with 1 cup lentils, 1 cup diced vegetables (such as carrots, onions, and celery), and 1 cup broth.
- Snacks: 1/2 cup Greek yogurt with 1/2 cup berries and 1 tablespoon honey, 1 small banana with 1 tablespoon peanut butter.
Wednesday
- Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
- Lunch: Grilled chicken and vegetable skewers with 3 ounces grilled chicken and 1 cup mixed vegetables.
- Dinner: Baked tofu with 1 cup roasted vegetables (such as zucchini, bell peppers, and onions) and 1/2 cup quinoa.
- Snacks: 1/4 cup almonds, 1 small apple with 1 tablespoon almond butter.
Thursday
- Breakfast: Overnight oats with 1/2 cup rolled oats, 1/2 cup almond milk, 1/2 banana, 1 tablespoon chia seeds, and 1 tablespoon almond butter.
- Lunch: Whole grain pasta with 1 cup marinara sauce, 1/2 cup cooked whole grain pasta, and 1/2 cup steamed broccoli.
- Dinner: Slow cooker black bean and sweet potato stew with 1 cup black beans, 1 cup diced sweet potatoes, and 1 cup diced vegetables.
- Snacks: 1/2 cup hummus with 1/2 cup sliced cucumber, 1 small banana with 1 tablespoon peanut butter.
Friday
- Breakfast: 1 cup cooked quinoa with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
- Lunch: Grilled shrimp and vegetable salad with 3 ounces grilled shrimp, 1 cup mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumber, and 1/4 cup sliced bell pepper.
- Dinner: Baked chicken with 1/2 cup quinoa and 1 cup steamed broccoli.
- Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.
This diet plan focuses on whole, unprocessed foods and includes protein, fiber, and healthy fats to help keep you feeling full and satisfied. It also includes plenty of vegetables and includes snacks to help prevent hunger and cravings. By following this plan, you can support fat loss and overall health and wellness.
2. Muscle mass diet plan
A sample plateau bulking diet plan that focuses on increasing muscle mass:
Monday
- Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
- Lunch: Grilled chicken and vegetable salad with 3 ounces grilled chicken, 1 cup mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumber, and 1/4 cup sliced bell pepper.
- Dinner: Baked salmon with 1/2 cup quinoa and 1 cup steamed broccoli.
- Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.
- Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.
Tuesday
- Breakfast: 1 cup cooked oatmeal with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
- Lunch: Grilled turkey and avocado wrap with 3 ounces grilled turkey, 1/4 avocado, 1 slice tomato, and 1 cup mixed greens wrapped in a whole grain tortilla.
- Dinner: Slow cooker lentil soup with 1 cup lentils, 1 cup diced vegetables (such as carrots, onions, and celery), and 1 cup broth.
- Snacks: 1/2 cup Greek yogurt with 1/2 cup berries and 1 tablespoon honey, 1 small banana with 1 tablespoon peanut butter.
- Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.
Wednesday
- Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
- Lunch: Grilled chicken and vegetable skewers with 3 ounces grilled chicken and 1 cup mixed vegetables.
- Dinner: Baked tofu with 1 cup roasted vegetables (such as zucchini, bell peppers, and onions) and 1/2 cup quinoa.
- Snacks: 1/4 cup almonds, 1 small apple with 1 tablespoon almond butter.
- Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.
Thursday
- Breakfast: Overnight oats with 1/2 cup rolled oats, 1/2 cup almond milk, 1/2 banana, 1 tablespoon chia seeds, and 1 tablespoon almond butter.
- Lunch: Whole grain pasta with 1 cup marinara sauce, 1/2 cup cooked whole grain pasta, and 1/2 cup steamed broccoli.
- Dinner: Slow cooker black bean and sweet potato stew with 1 cup black beans, 1 cup diced sweet potatoes, and 1 cup diced vegetables.
- Snacks: 1/2 cup hummus with 1/2 cup sliced cucumber, 1 small banana with 1 tablespoon peanut butter.
- Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.
Friday
- Breakfast: 1 cup cooked quinoa with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
- Lunch: Grilled shrimp and vegetable salad with 3 ounces grilled shrimp, 1 cup mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumber, and 1/4 cup sliced bell pepper.
- Dinner: Baked chicken with 1/2 cup quinoa and 1 cup steamed broccoli.
- Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.
- Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.
This diet plan focuses on increasing protein intake and includes plenty of whole, unprocessed foods to support muscle growth and repair. It also includes post-workout shakes to help support muscle recovery and growth. By following this plan, you can support muscle mass gains and overall health and wellness.
Bottom line
According to the specialists, striking these plateau is nothing uncommon. As your weight gain and your body composition changes, thus do your nutritional needs.
The truth of the matter is hat almost all individuals dissatisfied their guard a bit when their initial weight gain. It’s utterly natural to induce easier with the intake plan and probably overlook the prescribed portion sizes or quantities.
Always increase weights during a slow and controlled manner. Bouncing or swinging the load will very little to create strength and should find yourself inflicting injury.
You’d be shocked however quickly a muscle cluster adapts to a particular exercise. Whereas varied the intensity of an exercise will facilitate to overcome a plateau, varied your exercise routine is simply as necessary.
Additionally, incorporating different forms of cardio such as HIIT (High Intensity Interval Training), steady state cardio, and circuit training can help shock the body and burn more calories.
Another strategy to break through a plateau is to focus on the calorie deficit. By reducing your calorie intake and increasing your calorie burn, your body will start to burn more fat.
It’s important to pay attention to macronutrients, as well. Monitor your protein, carbohydrate, and fat intake, and make sure you’re getting enough of each to support muscle growth and recovery.
Lastly, consider implementing a cheat meal or refeed day to boost your metabolism, it can break the plateau by altering your calorie intake and allowing your body to use stored energy in the form of fat.
Remember, the key is to switch up your routine and be consistent with your nutrition and exercise. Don’t be afraid to try new things, and don’t give up when progress seems slow. With persistence and patience, you will break through your plateau and achieve your goals.
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