5 strategies to break through a training plateau

It happens to all of us despite our goals – whether they are performance orientated, aesthetics or just pure weight-loss, eventually we will reach a point where our progress just seems to stop. Yes, the dreaded ‘training plateau’.  It’s at this point many people turn their back on their exercise regime, revert back into old bad habits of eating the wrong foods or simply are just happy plodding along knowing that doing something is better than doing nothing, but are ultimately frustrated that their efforts are not being rewarded.

As a fitness professional it is one of my jobs to help clients manage this process and give constructive advice, increase motivation to achieve and make sure the training sessions are appropriate to my clients goals – although more importantly it’s the clients responsibility to do their part and put all the necessary changes into their life outside of the 2-3 hours contact they may have with me weekly.

I know not everyone has the luxury of being able to employ a trainer or coach to give them advice, so here are my top 5 strategies to break through a training plateau.

1  Get a training partner who has the same goals as you

This one sounds obvious, but you’d be surprised at the amount of people I see training together who have completely different training goals or are on different stratospheres in their ability. If your goal is to improve your 10km run time and your mate’s goal is to improve his 1 rep max bench press, then why are you both compromising on what you want to achieve and attending a body pump class? This is of course a far-fetched example, but the point is you will get more success of teaming up with someone who is at least looking for similar training outcomes to you.

So if you have reached a point in your training where your progress has halted, look at your friendship group and think about who has similar goals to you and has a similar schedule to you and team up with them. The elements of support, a bit of friendly competition and the fact you will have two lots of energy being injected into the sessions will help push through those barriers.

2  Mix up the exercises you are doing

I know this almost sounds like a slight contradiction to the last point I made, but let me give you a common scenario;

Take someone who has been going running 2-3 times per week for many years and for a long time it seemed to work, they kept their weight down and felt like they were keeping fit. Recently the weight has started to creep back on and they have noticed that they can’t run any faster without hurting themselves.

I would advise this person to add in some interval or high intensity cardio training (doesn’t have to be running), to get them out of their comfort zone and push the heart and lungs to new limits as well as adding in strength training exercises so that the muscles can work harder and take the pressure off the joints (note: there are potentially many more things you could advise too, these are two examples).

You see, the human body is an amazing biological work of genius. It has evolved over millions of years to adapt to our environment very quickly to ensure we are able to survive. So when we constantly do the same exercises in the same order at the same tempo the body will get used to it and save energy. It therefore stops being a workout and becomes just part of our routine.

Changing things around not only gives the body a proverbial kick up the backside, but starts waking up a load of new muscle fibres that may have been unused for a while and have gotten lazy.

This is not just relevant to the running example I used earlier. Kettlebell guru Pavel Tzatzouline, highlights in his book, “The Russian Kettlebell Challenge”, that using kettlebell workouts has shown improvements in pull-ups, bench press, deadlifting, back squats and overall endurance. These are very common areas that I know lots of people wish to make improvements in. So, start mixing it up for a while and you will see the improvements in performance.

3  Work on transition exercises

Those who know me or follow my Facebook page will know that I have got quite into Olympic lifting over the last couple of years. I’m not doing too badly, but have a long way to go before I consider myself good at the sport – but none the less it takes up a lot of my training time. I made the common mistake this year and attempted to improve my lifts by just working on the exact lifts (these are the Clean & Jerk and the Snatch). This ultimately meant that my sessions were not particularly effective and I was stuck around the same weights.

So, I got out my coaching manual, thought about what my coach Giles Greenwood would say to me and started to focus on the transition and complementary exercises again. So, rather than just getting a bar, loading it up and doing an hour of clean and jerks or snatches, I have been choosing specific exercises I know will improve each phase of the lift and every now and then will throw in a session of full lifts. The result has been my lifts are improving once again.

I know this is a specific example, but the method can be transferred into many performance orientated goals and help break that plateau.

4  Think like an athlete

I know that most of the people reading this will not be athletes, so what do I mean by this? I am talking about the way athletes use a method called periodisation in their training plans. This means their coach will look at what the performance outcome of the training programme is, then map out specific steps to achieve this.

For example, the coach will need to establish how long the training cycle is, what areas of fitness need to be worked on (strength, endurance, conditioning, co-ordination, balance, speed, explosive power etc.), what rest periods need to be factored in and how progress will be measured along the way.

Now, I’m not expecting you to suddenly be fully competent in the finer details of strength and conditioning, but again the template is a good one to implement in your own programmes. A start would to be take a look at the goal setting pyramid I posted a few months back. This will provide a simple structure to establish SMART goals (specific, measurable, action orientated, realistic, time based) and give steps along the way to put them into action.

If you want to perform like an athlete, then start thinking like one!

5  Look a bit deeper

Ok, you’ve got a new highly motivated training partner, you’ve added in new exercises to shake up your routine, you’ve analysed your performance and found appropriate transition exercises and have set up a full training cycle, but are still struggling. No it’s not time to give up and take up drinking instead! It’s time to look a bit deeper.

A colleague of mine Tony Wilson, is currently trying to hit some new personal best lifts in his squat and deadlift. To look at him it’s hard to spot where things could be improved. He eats perfectly, he sleeps enough, he trains hard and regularly, he gets regular sports massage etc. But he has not been hitting the numbers he wanted on these particular lifts.

So, he had a full biomechanics assessment and has been given a list of very intricate muscle imbalances that he needs to improve that will help him break through the barriers.

Again, this specific example isn’t relevant to everyone. To be honest, most people just need to significantly improve the basics before they have to worry about a full biomechanics assessment, but areas that are often overlooked when it comes to performance goals are;

• Mobility
•  Flexibility
• Stress management 
• Sleep
• Nutrition
•  Posture
• Core strength

All of these factors will affect your overall performance in the gym, out on the track or sports field and I guarantee if you fine tune any of them or all of them you will see improvements.

If you’re unable to seek professional advice from a Personal Trainer, Fitness Coach, Lifestyle Practitioner or Nutritionist on these matters, then good resources of information are available in many good books. For example; Supple Leopard by Kelly Starrett, for mobility, posture and flexibility or Eat, Move and be Healthy, by Paul Chek for a fantastic introduction to improve your lifestyle. I know both these books have changed the way I approach my fitness and my life in general.

Good luck busting those training plateaus…

Stay healthy!!

Losing weight and leaning up: The good, the bad and the ugly!

I recently put myself through a 6 week exercise and diet plan, devised by myself and a colleague (Tony Wilson) that was geared towards losing body fat, increasing muscle and improving digestive function.  It was a successful period for me, I hit some personal goals – losing 4kg in body-weight and dropping just over 3% body-fat in that period, as well as maintaining my strength in the gym.

Those who have read my articles before will know that my philosophy in the health and fitness world is not usually geared towards aesthetics – it is more geared towards achieving a healthy mind, body and soul through understanding of behaviour, nutrition and good movement, so this was an unusual programme for me to follow. So, instead of writing a blog about HOW I have achieved my results, I wanted to highlight the GOOD, the BAD and the UGLY that comes with dedicating yourself to a focused goal and how it can affect your life and the people around you.

The GOOD!

Let’s be clear about this, there are many positive aspects of finding a goal, sticking to a plan (even if it’s all consuming) and achieving your results. I felt really pleased with myself that I got what I wanted out of the 6 weeks and am able to show my clients that I practice what I preach. What did I experience?

 More energy! 

No real surprises here, but I mainly put down the increased energy to eradicating wheat and gluten and overall reducing the amount of carbohydrate I was eating. 

It is often thought that starchy carbohydrates and whole grains are needed for energy, but I found that reducing carbohydrate intake overall and planning the amount based on my daily activity level really helped give me a boost in energy. No more sugar spikes!!

I was also keeping well hydrated through lots of water, herbal teas and vegetables which would have also been a positive factor in my energy levels, as would the improved sleep I was getting by eating lighter in the evenings.

Improved gut function! 

Again, no real surprises here. I had slipped into a few bad habits over a 6 month period and was consuming too many grains and refined sugar, which had resulted in a feeling of lethargy, bloating and weight gain (even though my exercise habit had been consistent). 

Removing wheat, gluten, dairy and alcohol for a 30 day period helped get my gut functioning better which improved my digestion, my skin quality, my toilet habits were more regular and I lost weight around my middle which is what I was aiming for.

A great sense of achievement! 

This was on two fronts – first of all it is a great feeling when you prove that you have the strength to push yourself physically in the gym past your normal boundaries and the mental toughness to tackle your diet and create new positive habits in the kitchen. Secondly there was some professional pride in my results. I spend a lot of time talking to clients about fitness, nutrition and lifestyle so it’s good to give them some recent evidence of my own success and prove that I am providing sound advice and a professional service.

 Improved motivation! 

Not just in the gym, but for life. The positive feeling I got from hitting my goals spilled into other aspects of my life and I was approaching my daily life with a new found zest and enthusiasm - even more so than usual ;-) 

The BAD!

Yes, I’m afraid that anyone telling you that these type of goals and programmes come without negatives then they are either lying, or haven’t actually experienced it for themselves. What did I experience?

Obsessive behaviours!

I was beginning to show signs of obsessive behaviour, which although were helping me form new habits and track my progress, are no good for a healthy mind in the long run. 

• I was weighing myself all of the time – shocking!
•  I was obsessed with carbohydrate content and reading food labels. 
• I was constantly thinking about my next meal and how I could plan my days around eating.
• I was beating myself up mentally if I ate too much, or slipped up on my diet, or missed a workout.

Narcissism was creeping in! 

This I guess could be highlighted as obsessive behaviour too, but I wanted to tackle it individually. I was becoming totally self-obsessed with how I looked. I was always checking my profile view in the mirror, asking my fiancé whether she thought I was looking better and looking at old photos to compare. Now, I know you’re all reading this and thinking that sounds like typical behaviour of most Fitness Professionals and anyone who lifts weights – you may be right in some cases, but it was unusual for me to do it on such a grand scale.

Becoming a bit reclusive! 

I think it’s totally normal and necessary to moderate your social life whilst attempting to challenge yourself with a fitness and nutrition goal, especially if you have an active social life and it’s 100% essential to give up booze for a period of time. But, I was beginning to avoid people so I didn’t have to make choices about food, or get hassled for doing something that they think is stupid or a waste of time. I even was happy that my fiancé went to Canada on business for a week whilst I was starting the ketogenic part of my diet so I didn’t have to think about her when it came to food (I did miss you too Emily…. I promise!). 

This of course was all a means to an end, but I guess the reason I have highlighted it as a negative is because if it goes on too long you may find your friends don’t want to invite you out anymore. So, keep your periods of extreme goals relatively short.

The UGLY!

Haters are going to hate!

What I mean by this is there are some people out there who are never happy for you – or happy for anyone probably. When you put yourself out there in the public domain and let people know you are trying to achieve something, even put out pictures and updates to help keep you motivated and on track, there are always going to be people who criticise you. You haven’t lost enough, you could do more, I can’t see any difference, you’re mad for doing it, it’s not normal etc etc.

So, if you’re taking the brave step of pushing yourself physically to the next level, you will have to deal with haters in some form. If you can thicken your skin and deal with it, then you’ll have no problems, if you are a sensitive soul, my advice would be to keep your goals private and don’t tell too many people.

To sum up, I found the whole experience inspiring and despite a mix of positive and negative feelings throughout the process I felt it was 100% worth the effort. Even if your long term goal is to maintain a healthy existence I urge people to get out of their comfort zones and try to push those mental and physical boundaries and adding in some tough, short term challenges.

Stay healthy!

How a fitness enthusiast does Valentine's Day

Valentine’s Day is fast approaching this weekend and couples are frantically booking up romantic meals for two at restaurants full of over-priced food and hitting the high street for novelty gifts and second rate boxes of chocolate. As a fitness, nutrition and lifestyle enthusiast (maybe even stretch to labelling myself as an aficionado),  I’ve always had a slightly different approach to preparing for the sexiest day of the year. So I thought I’d share my tips on how to celebrate Valentine’s Day without compromising your healthy lifestyle.

Pre-date workout

You can’t go on your date without having a workout first. It de-stresses you, clears your mind, it gets you in the zone and more than anything it makes you feel confident before putting on your evenings outfit – and we all know that CONFIDENCE = SEXINESS.

Guys, I like to call this workout “the party pump”. It’s the only time I ever purely focus on aesthetics when I’m working out, but if I don’t feel like my t-shirt has been sprayed on after this upper body blast then I haven’t worked out hard enough. Here we go:

Push-Ups X 10 – Pull-Ups X 10 – Incline Push-Ups X 10 – Parallel Bar Dips X 10

Repeat: 10 rounds followed by 100 bicep curls with a light barbell!

Ladies, I haven’t forgotten you. Getting your booty firmed up and ready to look drop dead gorgeous in a pair of slim fit jeans is a must before your date turns up. So follow this classic legs and bum blaster:

Dumbbell Lunges X 10 – Bar Squats X 10 – Hip Raises X 10 – Dumbbell Bench Step-Ups X 10

Repeat: 8 – 10 rounds followed by 100 front kicks (50 each leg) on the heavy bag.

The main meal

Let’s state this loud and clear; EATING HEALTHILY DOESN’T MEAN EATING BORING! In my opinion there is nothing more perfect for a Valentine’s meal than a good slab of grass fed protein packed beef steak (I prefer rib eye) – I mean who doesn’t find the marbling of a prime cut of steak sexy? I like my steak medium rare, seasoned with salt & pepper and accompanied by the well-known aphrodisiac and antioxidant-rich super-food asparagus (pan fried in coconut oil), and a glass of Sardinian Red wine, which is famed for its life-preserving and anti-ageing qualities.

The indulgent dessert

I mentioned earlier that there are many second rate boxes of chocolate out there, but if you or your partner are health, fitness and nutrition enthusiasts then you haven’t lived until you’ve treated yourself to some Booja Booja chocolate truffles; they are organic as well as gluten, dairy and soy free and are absolutely delicious! If the steak and asparagus hasn’t hit the spot, then these indulgent delicacies will seal the deal for you.

Post-meal mood setting

You’ve eaten some good food, you’ve drunk some good wine, maybe even sipped a few glasses of champagne and most likely sat through a light hearted Hollywood chick flick, so now it’s time to set the mood for love. So is there a better way than treating your other half to a hot detox bath?

Here’s my fool proof bath recipe that will cleanse their skin, relax their muscles and with the right essential oils, ramp up their hormone levels a notch!

Fill your bath tub with hot water adding 1 kg of magnesium rich Epsom bath salts, a small handful of bicarbonate of soda and a generous drizzle of Lady Sclareol oil (a mix of ylang ylang, geranium, rosewood, jasmine, clary, sage and sandalwood oils) which is the perfect sensual oil.

Soak in this for 20 minutes to really let the oils and salts absorb into the system and take effect. If you’re feeling particularly sensual after this bath then maybe use the oil to treat your partner to a back, neck and shoulder massage in the bedroom – careful not to use too much oil or you’ll soon be slipping off the bed.

Evening cardio

Now this is the part of the evening we’ve been working up to. You look good, you’ve shown off your culinary skills and are feeling great after a hot detox bath, now’s time to show off your skills in the bedroom as well as proving that the gym has been good for something, by opting for a more adventurous and physically demanding position from the Karma Sutra.

Here’s one for the guys to make use of that upper body party pump; Stand and deliver!

Ladies, you’ve worked on those pins and booty for hours in the gym, now it’s time to show off those strong legs with the erotic accordion.

So, to all you lovers out there, have fun and…

… Stay healthy!