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How to Break Through a Fitness Plateau

Get to the next level with these tips.

You saw results -- fast -- in the first few weeks of your new exercise plan. But now it seems like no matter how hard you push, you’re stuck in the same spot. Sound familiar? Push past the flat line by revamping your workouts with these ideas.

1. Switch it up. One of the main culprits of hitting a roadblock in your workout routine is doing the same exercise over and over. For example, if you’ve been running three miles a day, five days a week, but aren’t getting any faster -- it’s time to swap a day of running for a day of biking, swimming or another activity.

2. Get rest. Seeing results from your workouts can get addictive and make you want to exercise more and more. But doing too much too soon can cause your body to burn out, so be sure to take at least one or two days off a week and get some solid sleep at night.

3. Add variation. Lifting the same amount of weight over and over isn’t going to get you to the next level. Instead, do more repetitions with less weight and then “power sessions” with more weight (and fewer reps). The same goes for running and other endurance activities; alternate long distance days with shorter, faster workouts.

4.) Fuel properly. This means eating a balanced diet with fruits, vegetables, and lean proteins (think along the lines of fish, chicken, and egg whites). Try eating five smaller meals throughout the day instead of three big meals in order to keep your blood sugar levels even during the day.

5.) Hydrate. You’re more likely to lose form during your workouts and get injured if you’re running on a half-empty tank.

-- The Nest Editors

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