ver feel like you’re putting in the work at the gym but not seeing the progress you deserve? It’s frustrating, right? You’re not alone in this. Let’s dive into why this might be happening and how we can turn things around.
What’s Going On?
You’re hitting the gym regularly, eating well (most of the time), and still, the results just aren’t showing up. You’re not alone; many people feel stuck despite their efforts. It’s like a hamster running on a wheel — lots of movement but not getting anywhere.
Why It’s a Big Deal
When you’re not seeing progress, it’s easy to get discouraged. You might start skipping workouts, feel down about your efforts, or even think about quitting. That’s the last thing we want! You deserve to feel great about your progress and see the results of your hard work.
Let’s Fix This!
1. Mix it Up: Your muscles need new challenges to grow. So mix it up! Try using exercise progressions or increase your weights… our coaches are more than happy to give you some suggestions.
Action Steps:
- Switch Up Exercises: If you always do bench press, try push-ups or dumbbell press.
- Increase Intensity: Add more weight or decrease rest time between sets.
- Try New Classes: Paradigm offers two different classes. Have you tried both Team Training and Small Group? Small Group Personal Training is a great place to focus on technique as well as building strength. Our Team Training classes are a kick ass workout, combining different movements with high intensity interval training (HIIT). Give them both a try!
2. Rest and Recover: Believe it or not, more isn’t always better. Your body needs time to recover. Make sure you’re getting enough sleep and taking rest days. Overtraining can hinder your progress.
Action Steps:
- Sleep Goal: Aim for 7-9 hours of sleep per night. Try to establish a bedtime routine to help you wind down.
- Rest Days: Schedule at least one or two rest days each week. Use these days for light activities like walking or stretching.
- Active Recovery: Incorporate activities like foam rolling into your routine to aid muscle recovery. Don’t have a foam roller at home? We have plenty here at Paradigm!
3. Nutrition Check: Fuel your body with the right nutrients. Are you getting enough protein? Eating balanced meals? Sometimes small tweaks in your diet can make a big difference.
Action Steps:
- Protein Intake: Ensure you’re getting enough protein. A good rule of thumb is 0.8-1 gram of protein per pound of body weight. Consider adding a protein shake after your workouts. Here is where more is probably better.
- Balanced Meals: Aim to have a balance of protein, carbs, and healthy fats in every meal. Think grilled chicken with quinoa and veggies or a hearty salad with beans and avocado. The saying “eat the rainbow” has a lot of merit, shoot for foods that are rich in a variety of colors.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes we mistake thirst for hunger, so staying hydrated can also help with portion control. A good goal is 1 fluid ounce of water per pound of body weight, DAILY
Why This Matters
Making these changes can help you break through that plateau and start seeing the progress you’ve been working so hard for. Imagine feeling stronger, seeing those muscles grow, and finally hitting those fitness goals. It’s all within reach!
Keep Going!
You’ve got this. Don’t let a little plateau get in your way. Small changes can lead to big results. Remember, we’re in this together!
Talk soon,
Joey Wolfe
P.S. Want to dive deeper? Book a one-on-one session with one of our Performance Specialists, and let’s create a plan tailored just for you.
