Fitness plateau busters!!!!

Tips How to Avoid Fitness Plateaus!!!


1. Mix up your workout schedule to prevent plateau. While setting regular days for your workout, such as Monday, Wednesday and Friday, might fit nicely into your schedule, your body may quickly adapt and you will hit plateau. Instead, mix it up, working out for two days, and taking a day off, continuing this routine for six to eight weeks before taking an entire week off to reset the body system.

2. Replace your regular exercise with something new and light during your full week off. Instead of heavy aerobic exercise or weight lifting, spend the week walking, swimming or biking. Even yoga can be a great way to continue working the body with a more gentle form of exercise. Taking this time will help reset your body and allow you to enter your regular workout again without ever hitting a plateau.

3. Rest. Many people think that they will see better results in muscle gain and weight loss if they work out every day of the week; however, the opposite is true. Your body needs time to recuperate, allowing you to lose more weight and gain more muscle while at the same time slowing down the body's automatic plateau response. Never work out more than two or three days in a row without taking a full day of rest.

4. Prevent a workout plateau by carefully monitoring your body's metabolic needs. As your fitness level increases, you body will need more calories to maintain your metabolism. If you feel that you have hit a plateau, it may be because your body is not receiving the caloric intake it needs to work harder. Constant hunger accompanied by a workout plateau is a sure sign that you need to increase your caloric intake.

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WORKOUT FOR MUSCLE DENSITY!!!!

There is so many different workouts  that you can find online or on youtube and half of these are not beneficial, people post these things just to get some profit but here this will not be case i will give you example of one great way of training ,honestly did this workout 3 days ago my chest are soooo sore and i spend only 40 min (with 5 min warm ups of course )

First thing that you need is stop watch or some timer (i used great app on ipad called seconds free).

Second thing choose 4 exercise (different angles) for example i did Olympic barbell flat bench press, incline barbell chest press, body weight chest dips and decline dumbell chest press.

target is to use 60,70% of your one rep max (i used 55kg) and to do as much blocks of 10 reps as you can in 5 min,break you can choose how much as you want,if you rush and you dont take breaks after 2-3 min min you will start to fail and it will be hard to finish full block so that means need for more recovery but time is still going :) like example at the end of 5 min i did 7 block of 10 reps and 4 more reps in last couple of second.

When you finish take paper and write that number so you can improve it next time.

Between each exercise take 3-4 min break to get ready for next hard 5 minutes!!!

Great way of changing workout a bit and run away from traditional pyramid systems,drop sets,super sets...and plus you can do all muscles groups using this type of training. (back,shoulders,arms)

TRY IT END LET ME KNOW HOW DOES IT FEELS!!!!