Insanity

We have all heard the saying, the definition of insanity is doing the samething over and over again and expecting different results.  And this thought could not be more relevant when it comes to training yourself.  Gains and losses in a training regiment typically progress faster in the very beginning for people. especially if they have been sedentary for awhile. But what about when the results stop, ever wonder why your gains in the gym are moving sooo slooow?

Its fairly easy answer really. Your body and program has probably plateaued. In order to continue to see both losses and/or gains, you need to introduce new adaptations and stress from training to your body and muscle fibers. Because over time (usually 4 to 6 weeks) the central nervous system adapts and gets used to patterns from a program. Below are a few ideas on how to get back on track.

• Change your acute variables; Sets, reps, rest intervals, speed and velocity of movement, tempo, training intensity (volume and weight) and training frequency.
• Have a deload and rest week; Deloading is when you lift lighter. And take a week off I have actually seen significant results from myself and clients when doing this.
• Make sure your nutritions actually lines up with your goals; Be on the ++ side of calories in when trying to gain weight and -- when trying to lose weight.  Nutrition is about 85% of your goals. If you want calories broken down visit - www.iifym.com/iifym-calcu  Also make sure your getting vegtables and fruits, fiber helps with digestion.
• Get a book...no not a book about working out but a log book track things like weights, nutrition, recovery and sleep habits.
• Since I just mentioned it I will say it again, get some sleep, one of the single best things you can do for yourself when training for losses or gains is to get sleep as much as you can because none of us gets enough these days.

I hope this helps you out of your plateau and gives you some encouragement of not giving up because your body hasn't it just needs to get away from the constant insanity of it all.