So let's say you have made some progress. Maybe you have been training for a year or two. Maybe you are like myself and have been training since the Spice Girls were popular. God I hated them. Unfortunately I probably know the lyrics to the majority of their songs because my little sister would listen to them OVER and OVER again until my ears started bleeding. Anyway, consistent training and nutrition can lead to some good progress in terms of strength and body composition, but what happens when things start to stall? Usually this is around the time when you are trying to lose that last few pounds or your squat has been stuck at the same weight for over a year. You have accomplished your initial goals, but are looking for something new to keep you motivated.
If you fit the above description, you might a member of the "Now What?" club. So what do you do to break through that plateau?
Here are a few ways for you to keep the train rolling forward.
1. Keep a Training Log
A log is a self-assessment tool. You constantly need to be setting goals and evaluating yourself to make continued progress.
How do we know where we are going if we don't know where we are or where we have been?
I have been keeping logs consistently for about 5 years. It is a great feeling to look back to a few years ago and see how far I have come. I am the type of person that is always trying to achieve the next big thing. My mind is always focused on the future. Admittedly, this can get you into trouble. When we are too focused on the future we don't see what is happening right in front of us. When we fail to reflect on the past, we forget about what it took to get where we are today. A log can provide some much needed perspective when we need it most. If you want to break through that plateau, its time to start writing things down and breaking some personal records.
2. Re-Evaluate Your Eating Habits
Solid nutrition should be the foundation for any fitness program. If you have made some solid progress thus far, chances are your nutrition has already played a big part in your success. That being said, there is always room for improvement. Are you getting at least 20-30g of protein every time you eat? What does your vegetable intake look like? You might want to look into some advanced nutrition protocols like intermittent fasting, or a more Paleo-based eating approach. Whatever the case, keep a food log for three days of typical nutrition habits. After those three days, look things over and see where you can improve. Use this checkllist:
- At least 20-30g protein with every feeding?
- Fiber with every feeding? (Fruit, vegetable, brown rice etc.)
- Three meals with healthy fat each day? (Nuts and nut butters, avocado, egg yolks etc.)
- 3-5 feedings every day?
You can't serve two masters. So many people try and accomplish multiple things at the same time. This might work for the first few years of your training, but as you become more advanced you need to narrow your focus. Much like children playing multiple sports at a young age, the early stages of fitness are an opportunity for one to determine what they are good at. Using myself as an example, I found through my early years of training that my body does not respond well to a high volume approach used in most bodybuilding routines. A high intensity and low volume approach seen in most powerlifting routines served me very well, so I narrowed my focus toward building absolute strength. I hope to compete in my first meet this year.
If you have an amazing work capacity (and are a little sadistic), Crossfit might be for you. If you love lifting heavy things, try Olympic lifting or powerlifting. If your body holds up and you love to run, go right ahead and start training for a marathon. Find out what you are good at and what your body responds well to. Then narrow your focus.
4. Metal Toughness
After you have narrowed your focus, you must stay true to the course. Don't be a Roody-Poo, Candy-Assed, program jumping Jabroni.
Find a routine and stick to it. as Woody Allen once said: "90% of success is just showing up." The other 10% comes from pushing your limits in your training and holding true to your nutrition plan. That weight on the bar is going to look and feel pretty f*ing heavy sometimes, but you have to believe in yourself and grind it out.
5. Become Part of a Community
The value of building relationships cannot be overstated. I believe that is why group training is so popular. Working with others to accomplish a common goal can ignite your competitive fire and help you to dig down deep to find that little bit extra something. Find others that have similar goals and join forces. Get to know the other people at your gym. Create a lifting club or running club with other members and friends (and log your training together!). A good training partner will keep you motivated and help you push your limits. Believe me, a reliable spotter can make a world of difference when you are squatting a PR.
Making progress isn't rocket science, but its not easy either. Assess yourself, find out what you like doing, and find others that share your passion. I'm not saying you have to approach your training like an Olympic athlete (quite the opposite actually), but you have to dig deep once in awhile and find what you are made of.
Remember to share with all your friends!
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