Plateau workout plan for muscle gain and fat loss

plateau workout and diet plan - fitzabout

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
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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.

DAYSWORKOUTS
MondayChest, Triceps & Shoulders
TuesdayBack, Biceps & Abs
WednesdayRest day
ThursdayCardio, Legs & Abs
FridayChest, Triceps & Shoulders
SaturdayBack, Biceps & Abs
SundayRest day

Monday: Chest, Triceps and Shoulder Workout

EXERCISESSETS x REPS
Warm up5 minutes of light cardio
(such as jogging or cycling)
Barbell bench pressSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 8 reps
Incline dumbbell pressSet-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 raiseSet-1 = 12 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Dumbbell side raiseSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 8 reps
Laying skull crusherSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 8 reps
Triceps pushdownSet-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

EXERCISESSETS x REPS
Lat pulldown
(wide grip)
Set-1 = 10 reps;
Set-2 = 8 reps;
Set-3 = 6 reps
V-grip lat pulldownSet-1 = 10 reps;
Set-2 = 8 reps;
Set-3 = 6 reps
Straight arm lat pulldownSet-1 = max reps;
Set-2 = max reps;
Set-3 = max reps
Dumbbell shrugsSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 8 reps
Barbell boceps curlSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 8 reps
Incline dumbbell curlSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 10 reps
Preacher curlSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 10 reps
Decline abs crunchesSet-1 = 20-25 reps;
Set-2 = 20-25 reps;
Set-3 = 20-25 reps
PlanksSet-1 = 60-90 sec hold;
Set-2 = 60-90 sec hold;
Set-3 = 60-90 sec hold

Thursday: Cardio, Legs and Abs workout

EXERCISESSETS x REPS
Treadmill running20-minutes
Barbell squatSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 8 reps;
Set-4 = 8 reps
Dumbbell lungesSet-1 = 8 reps;
Set-2 = 8 reps;
Set-3 = 8 reps
Leg pressSet-1 = 10 reps;
Set-2 = 8 reps;
Set-3 = 6 reps
Leg extensionSet-1 = 15 reps;
Set-2 = 15 reps;
Set-3 = 12 reps
Leg curlSet-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

EXERCISESSETS 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 crossoverSet-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 kickbackSet-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 flySet-1 = 12 reps;
Set-2 = 12 reps;
Set-3 = 12 reps

Saturday: Back, Biceps and Abs workout

EXERCISESSETS x REPS
Seated rowsSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 8 reps;
Set-4 = 6 reps
Dumbbell rowsSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 8 reps
Laying T-bar rowsSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 10 reps
Cable uprightSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 10 reps
Cable biceps curlSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 8 reps;
Set-4 = 6 reps
Hammer curlSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 10 reps
Dumbbell concentration curlSet-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 crunchSet-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.

Note:
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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

DAYSWORKOUTS
MondayChest & Shoulders
TuesdayArms & Cardio
WednesdayBack, Traps & Abs
ThursdayRest day
FridayArms & Cardio
SaturdayLegs & Abs
Sundayoff

Monday: Chest, Shoulders & Traps Workout

EXERCISESSETS x REPS
Dumbbell chest pressSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 10 reps;
Set-4 = 12 reps;
Set-5 = 15 reps
Incline dumbbell pressSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 12 reps;
Set-4 = 15 reps
Cable crossoverSet-1 = 15 reps;
Set-2 = 15 reps;
Set-3 = 12 reps
Dips – chest versionSet-1 = max reps;
Set-2 = max reps;
Set-3 = max reps
Smith machine shoulder pressSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 2 reps
Dumbbell side raiseSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Cable rope front raiseSet-1 = 15 reps;
Set-2 = 15 reps;
Set-3 = 12 reps
Rear delt dumbbell flySet-1 = 15 reps;
Set-2 = 15 reps;
Set-3 = 12 reps

Tuesday: Arms & Cardio Workout

EXERCISESSETS x REPS
Barbell curlSet-1 = 12 reps;
Set-2 = 10 reps;
Set-3 = 10 reps;
Set-4 = 12 reps
Dumbell hammer curlSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Cable curlSet-1 = 12 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Dumbbell concentration curlSet-1 = 10 reps;
Set-2 = 10 reps;
Set-3 = 10 reps
Dumbbell overhead extensionSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Dumbbell kickbackSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Tricep press downSet-1 = 12 reps;
Set-2 = 12 reps;
Set-3 = 12 reps
Tricep bench dipsSet-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 running30 mins

Wednesday: Back, Traps & Abs Workout

EXERCISESSETS x REPS
Wide-grip lat pulldownSet-1 = 20 reps;
Set-2 = 15 reps;
Set-3 = 12 reps;
Set-4 = 15 reps;
Set-5 = 20 reps
Barbell rowsSet-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
PlankSet-1 = 60 sec;
Set-2 = 75 sec;
Set-3 = 90 sec

Friday: Arms & Cardio Workout

EXERCISESSETS 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 running30 mins

Saturday: Legs & Abs Workout

EXERCISESSETS x REPS
Barbell squatSet-1 = 15 reps;
Set-2 = 12 reps;
Set-3 = 10 reps;
Set-4 = 12 reps;
Set-5 = 15 reps
Dumbbell lungsSet-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 pressSet-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
PlankSet-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.

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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.

Note:

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

  1. Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
  2. 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.
  3. Dinner: Baked salmon with 1/2 cup quinoa and 1 cup steamed broccoli.
  4. Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.

Tuesday

  1. Breakfast: 1 cup cooked oatmeal with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
  2. 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.
  3. Dinner: Slow cooker lentil soup with 1 cup lentils, 1 cup diced vegetables (such as carrots, onions, and celery), and 1 cup broth.
  4. Snacks: 1/2 cup Greek yogurt with 1/2 cup berries and 1 tablespoon honey, 1 small banana with 1 tablespoon peanut butter.

Wednesday

  1. Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
  2. Lunch: Grilled chicken and vegetable skewers with 3 ounces grilled chicken and 1 cup mixed vegetables.
  3. Dinner: Baked tofu with 1 cup roasted vegetables (such as zucchini, bell peppers, and onions) and 1/2 cup quinoa.
  4. 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

  1. Breakfast: 1 cup cooked quinoa with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
  2. 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.
  3. Dinner: Baked chicken with 1/2 cup quinoa and 1 cup steamed broccoli.
  4. 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

  1. Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
  2. 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.
  3. Dinner: Baked salmon with 1/2 cup quinoa and 1 cup steamed broccoli.
  4. Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.
  5. Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.

Tuesday

  1. Breakfast: 1 cup cooked oatmeal with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
  2. 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.
  3. Dinner: Slow cooker lentil soup with 1 cup lentils, 1 cup diced vegetables (such as carrots, onions, and celery), and 1 cup broth.
  4. Snacks: 1/2 cup Greek yogurt with 1/2 cup berries and 1 tablespoon honey, 1 small banana with 1 tablespoon peanut butter.
  5. Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.

Wednesday

  1. Breakfast: 1 hard-boiled egg with 1 slice whole grain toast and 1/2 cup sliced tomato.
  2. Lunch: Grilled chicken and vegetable skewers with 3 ounces grilled chicken and 1 cup mixed vegetables.
  3. Dinner: Baked tofu with 1 cup roasted vegetables (such as zucchini, bell peppers, and onions) and 1/2 cup quinoa.
  4. Snacks: 1/4 cup almonds, 1 small apple with 1 tablespoon almond butter.
  5. Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.

Thursday

  1. 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.
  2. Lunch: Whole grain pasta with 1 cup marinara sauce, 1/2 cup cooked whole grain pasta, and 1/2 cup steamed broccoli.
  3. Dinner: Slow cooker black bean and sweet potato stew with 1 cup black beans, 1 cup diced sweet potatoes, and 1 cup diced vegetables.
  4. Snacks: 1/2 cup hummus with 1/2 cup sliced cucumber, 1 small banana with 1 tablespoon peanut butter.
  5. Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.

Friday

  1. Breakfast: 1 cup cooked quinoa with 1/2 cup almond milk, 1/2 cup berries, and 1 tablespoon chia seeds.
  2. 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.
  3. Dinner: Baked chicken with 1/2 cup quinoa and 1 cup steamed broccoli.
  4. Snacks: 1 small apple with 1 tablespoon almond butter, 1/4 cup hummus with 1/2 cup sliced carrots.
  5. Post-workout shake: 1 scoop protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tablespoon peanut butter.
Note:

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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Sharp Muscle guides you on the transformational path with expert yoga, exercise, nutrition, recipes, beauty, health, and fitness information and core awareness. Like our community, the Sharp Muscle editor is driven by curiosity, passion, and a desire to grow, to continue the spiritual journey and discovery. Our community inspires our own authenticity: the quest for change is never-ending. If there’s a topic you’d like to learn more about, please let us know. You can also join us as contributing writers and help connect with Sharp Muscle readers by sharing your knowledge, ideas, and information that promote conscious living.

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