How To Break Through Fitness Plateaus

If you have stopped seeing results at the gym perhaps you have hit what we call fitness plateaus. Keep reading and learn how to break through to continue seeing positive results.

There’s nothing more aggravating than sweating every day at the gym, drinking your water, and eating a healthy and balanced diet, only to feel like you aren’t making any progress. What do you do when you have hit a fitness plateau? Here are a few ways to get over that hump.

If you have stopped seeing results at the gym perhaps you have hit what we call fitness plateaus. Keep reading and learn how to break through to continue seeing positive results. #weightloss #plateaus #weightlossplateaus #fitness

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Track Your Food

Being keenly aware of your food intake will help you see where there are gaps. Perhaps you are eating more fat than you thought, or your protein intake isn’t where it should be. Tracking your macronutrients is the best way to get a handle on your diet.

The three main macros are protein, fat, and carbs. You can try this free macros calculator to see how much of each you should be eating, as well as how many calories. Then, download a food tracking app on your phone to log everything you eat. Staying in a caloric deficit is essential for weight loss.

It can be difficult and tedious to track every single thing you eat, but this is where change happens. One tip I like to use is to pre-track my food. If I know I’m going to eat 3 egg whites, a piece of whole grain toast, and a banana for breakfast, tracking it before I eat it sets me up for success. It’s like making myself my own accountability partner. This way, it’s also easier to adjust your meals and see how you can achieve your goals before you start eating.

Get a Body Scan

Many gyms offer consultations with body scans to see your body’s composition. My gym uses InBody, but I also have a “smart” scale at home that can break down my weight into water, muscle, fat, bone, and a few other categories.

Not long ago, I committed to a month-long challenge where I tracked all my food and worked out at least 5 days a week. I weighed myself at the beginning of the challenge and at the end, and guess what? I WEIGHED MORE! I was devastated…initially. Then I looked at the body scan. I had lost 3 pounds of fat, but I gained 5 pounds of muscle.

That one number on the scale doesn’t tell your whole story, so don’t let it be your only sign of progress.

Journal

How do you feel after you’ve worked out? How do you feel when you don’t? How do your clothes fit? How much are you lifting? How long can you run without stopping? These are all questions you should ask yourself and keep track of in a fitness journal.

If your 13-minute mile is now 12, that’s progress. If you can do 40-pound chest presses now, when you used to only do 25s, that’s progress. If you can do 12 deadlifts with 50 pounds and you used to max out at 10, that’s progress! Tracking your max weight and reps as well as your cardiovascular changes (endurance) will tell you a lot.

Also take note of your measurements. Many times, that number on the scale doesn’t move, but your waist has gotten smaller (or your booty has gotten bigger…gains!).

Supplement

Creatine is a great way to boost your body’s muscle-building capabilities. Despite what you may have heard, it’s not just for bodybuilders! Some people “load,” but that’s not necessary either. Just supplementing with one serving each day will support your goals of gaining lean muscle mass.

Collagen is another great addition. It helps you feel full faster and for longer (so you can cut out the mindless snacking). Plus, it’s great for your hair, skin, and nails too.

Protein powders, shakes, bars, and even eating insects (if you’re adventurous!) are a quick and easy way to reach your protein goals.

Fitness is a journey and a lifestyle, not just one single goal to hit. The whole point is to remain active and healthy, so when you feel like you aren’t progressing, shift your mindset, make new goals, and keep going.

Alissa is a writer who lives in the Atlanta area. She’s married with three sons, is a grad student, and is an amateur photographer. When she’s not writing or studying, she enjoys working out, listening to music, and watching true crime stories.