Welcome To Our Blog

Why your fitness has plateaued and what to do about it

looking for a personal trainer online in dublin call bodyscene

We hear it all the time from our Dublin customers: “When I first started working out I noticed huge improvements in strength and speed in a short period of time. But now my progress is flatlining. What am I doing wrong?”

Our response is almost always the same: “There are a number of reasons your fitness progress could be slowing down. The first step is figuring out what is causing your plateau, then we can make changes that put you back on track for massive gains.”

It doesn’t have to be that way and the BodyScene team is here to jump start your exercise regimen!

1. You’re repeating the same workouts over and over

Although a great fitness routine is awesome, your body will eventually become used to the movements, making your muscles increasingly specialised to specific strains you put on them. If you don’t feel the burn while doing moves that usually get your sweat on, there’s a good chance you need to switch up your exercises.

What can you do about it?

“Shock” your body by regularly introducing new types of workouts. Not only is a great excuse to try out something you’ve never done before — like a Zumba, boxing or spin class — it’ll also guarantee that your muscles experience a wider variety of movements. And it’ll prevent boredom!

2. You’re not getting enough sleep

Did you know that your body actually builds muscle when you rest and refuel, rather than while you’re working out? That’s why getting enough rest is so essential to progressive muscle growth and increased speed.

What can you do about it?

The solution is simple enough, just work on catching more ZZZs. This doesn’t mean just getting eight hours of sleep every night; you also need to focus on tapering off your effort at the end of every workout session and giving yourself enough rest days during the week. That’s right, your physical trainer is telling you to (sometimes) stay at home and do nothing!

looking for a personal trainer online in dublin call bodyscene

3. You’re not eating well

Diet and nutrition are some of the key factors in helping muscles grow. If you’ve hit a plateau in your progress, it’s possible you’re not eating the foods your body needs to prepare you for the next workout.

What can you do about it?

The best thing to do is keep a meal diary and track everything you eat. This will help give a better idea of what your diet may be missing or what unhealthy foods are bogging you down. Ideally, you should be eating a blend of proteins, vegetables, fruits, carbs and healthy fats. If you’re still struggling, consider working with a nutritionist for personalised and professional advice.

4. You don’t have realistic goals

Although it’s great to push yourself to new heights, it’s also important to keep your goals realistic to ensure that you can actually follow through with them. For example, 15km four days a week probably isn’t going to work for someone working long hours in the office. Unrealistic goals are probably the quickest way to become discouraged and burnout.

What can you do about it?

In addition to your nutritional journal, track your workout progress and satisfaction. This will help you figure out which workouts are most enjoyable and suit your lifestyle so you’re more motivated to stick with them long term. Tracking your workout achievements and setting realistic goals can help clarify when and where you need to test the limits to scale back your routine.

5. You’re not pushing hard enough

Another reason why you might see your progress flatline is simply that you are not pushing your body hard enough. Although it’s important to not overdo it, you should also remember that growth comes with challenging yourself to new limits and exercising hard on a regular basis to keep your body active.

What can you do about it?

Get a personal trainer. If you’re lacking motivation, a fitness coach can give you new workout ideas, guide you on what you need to improve, and also act as an accountability partner if you have a hard time committing to a regular schedule.

Fitness plateaus are normal, but they don’t have to last for a long time! The BodyScene trainers come to your home to work out personalised plans and push you towards the fittest version of yourself. Contact us today to get started!

Visceral Fat: The Impact on your health and how to reduce the risks

Visceral Fat: The Impact on your health and how to reduce the risks

Visceral fat is a type of body fat that’s stored within the abdominal cavity. It’s located near several vital organs, including the liver, stomach, and intestines. It can also build up in the arteries. It’s often referred to as active fat because it can activate the many health problems associated with it from diabetes, heart disease, insulin resistance and neurological disorders.

read more