Have you stopped seeing results?

Have you stopped seeing results in the gym and mirror?
 
There's nothing worse than seeing no change and feeling like we've failed. At some point during our journey we all experience plateaus and set back but the most important thing is realising these moments and accepting that they happen. Only once you've done that can you truly carry on growing. 

Once you've identified that your growth and progress has halted you can begin to make the necessary adjustments to make sure they don't stop you complete. 

See our best plateau busters below. 

Are you really working hard?
Now we're not calling you out or questioning your commitment but we can all get comfortable sometimes and comfort means an easier path. 

Are you really pushing yourself or just going through the motions at the moment? Often you see people socialising in the gym, talking and chatting to friends or texting away which is using up your workout time. The gym is a social environment and a place where friends often meet but those friends need to be there to lift you up and push you and not distracting you from your workout.  

If this sounds familiar then try these out;

1. Go to a new class with a new instructor 
2. Put your phone on aeroplane mode and ignore social media for the duration of your workout
3. Make a note of every time you got distracted and complete 5 burgess for each at the end of your workout 
4. Try a new gym/location for a week 

Just one of theses adjustments will have your workouts back on track but if you really need it then try 2 or 3 a time. 
 
Are you still training the exact same way now as you did six months ago?
 This question can be looked at two ways. Firstly, are you still consistently lifting the same weight or very similar weight to what you have been for last few months? Is your routine and results the same? If so this will answer why you’re not getting results.

Try these adjustments;

1. Look for a new routine. Your programme should be changing every 4-6 weeks. Any change no matter how small of positive. 
2. Look to add incremental increases in weight and speed through the weeks.  
3. Vary the order of your exercises. You need to keep the body guessing. 
4. Take a week off. Try something new for a few session then resume your programme. A new stimulant will help. ​

Does your nutrition fit your fitness goals?
This can often be a problem whereby you are not eating in a way that matches your goals or training. 

If you’re trying to add some size then are you eating enough? If your trying to drop your body fat then are you eating the right amount of foods in the right amounts? 

​Nutrition can be complex and difficult to understand but only if you allow it to be. Like anything it's important to educate yourself. 

More often than not people are under-fueling their body, not getting proteins and carbohydrates into their system straight after training, and often negating a lot the benefits of the session they just completed. Others are over eating on bad food because they think all calories are equal. Just like your workout it's important to have a clear goal with your nutrition.  
 
Are your goals realistic?
There's nothing worse than setting yourself up to fail on day one. Your results might not have happened because you didn't give yourself enough time or you were asking to much of yourself. 

In terms of achieving a desired physique or improving your running time etc, ask yourself the question about who you’re trying to emulate. The reason you look and perform the way you do right now is because of your current daily choices and even though can make a huge change in 6 months, can you get to where you want to be? Will you adopt all the lifestyle changes needed? Will you hit every gym session? 

Anything is possible but only if you give yourself enough time. Be realistic with yours and what you can achieve.
 
The Playbooks; our 10 week fat loss programmes are designed with these plateau busters in mind along with everything else you'll need to know about getting as lean and toned in the safest way possible. 

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