3 Tips to Transcend Your Fitness Plateau

Working on your fitness goals? Stuck at a plateau? Maybe you exercise diligently but aren’t seeing much of a change in your body... Here are 3 effective ways to push past that plateau!

 

1. Lift heavier weights.

High-intensity strength training causes Excess Post-Exercise Oxygen Consumption (EPOC) to occur. What does that mean? It means that your metabolism stays elevated and your body continues burning fat long after your workout is over!

Cardio is great, but an increase in lean muscle mass will cause the body to burn off more overall calories and fat each day.

There's a common misconception that if women lift heavy weights, it will make them look “bulky”. Not so! Women do not naturally possess the amount of testosterone that men have, which is what contributes to large “bulky” muscles. If you are a woman, incorporating heavier weights into your regular fitness routine will give you a leaner, sculpted figure. 

You might actually be setting yourself back by training with weights that don’t challenge your strength. Habitual high repetition lifting with weights that are too light can lead to your body releasing excess cortisol. Overexposure to cortisol can trigger a range of unwanted side effects from high blood sugar to unwanted fat deposits to cravings for sugary, fatty foods.

2. Get more of your protein from plants.

It’s easier for your body to break down and use protein from plant-based sources than animal-based proteins. Thus, plant proteins can help your body recover more quickly from your workout! Meat and dairy also promote inflammation in the body which can inhibit the speed at which your muscles recover. 

Fun fact: Kale has more protein and iron than a piece of steak!

How is this possible?? Plant-based protein is bioavailable protein. In other words, it is readily usable and absorbable by our bodies because it is in its natural, unadulterated form. Whereas we may only be able to utilize a small percentage of the protein in a piece of meat (because it has been cooked, and the enzymes and vital nutrients denatured), we can and do utilize ALL the protein in a piece of kale.

Not sure what to eat? Dark leafy greens, nuts, seeds, oats, and quinoa are a few excellent sources of plant-based protein. More suggestions here!

Top benefits of getting more of your protein from plants:

  • Less bloating
  • More energy
  • Clearer skin
  • Reduced inflammation
  • Improved sleep quality
  • Build lean muscle more efficiently

3. Reboot your body with a Protein Cleanse!

With 40 grams of plant-based protein each day, the Protein Cleanse enables you to press the reboot button on your body while also providing the fuel to keep building muscle and staying active throughout the cleanse. Your body is able to easily let go of stubborn excess fat, revealing more muscle definition. Plus you can expect a boost of energy to help amp up your workouts post-cleanse!