5 signs you’re in a workout rut and how to get out of it

You work out most days but your clothes fit the same and your performance has plateaued. What gives? You’re in a fitness rut and one of these tweaks to your routine can help you break out of it. As compiled from Self, Women’s Health and Men’s Health magazines, score toned muscles and bid farewell to the last 10 pounds while reaching your strength goals in no time.

Sign 1: You make a beeline for the treadmill

No doubt, hopping on the treadmill or the stationary bike is a good thing. You get your heart rate up, burn calories, and crank out endorphins. “But if you’re going to the gym and just getting on a cardio machine, you’re doing yourself a disservice,” says Greg Justice, an exercise physiologist at AYC Health and Fitness in Kansas City. That’s because you don’t have a good balance between cardio, strength training, core exercises, and flexibility work. A well-rounded fitness regimen is the key to maximising your workout and seeing changes.

The fix: Incorporate circuit training into your routine. “If you’re trying to lose weight, you’ll benefit from adding in resistance training, because the more lean tissue you have, the more fat your body burns throughout the day,” says Justice. If you’re used to walking 45 minutes per day, for instance, start by walking on the treadmill for 10 to 15 minutes, and then do a round of push-ups, squats, and alternating lunges. After completing the circuit, go back to the treadmill and walk for another three to five minutes and repeat the circuit until you reach 45 minutes or an hour. 

Sign 2: You find excuses to leave the gym early

It’s fine to plan shorter workouts once in a while but if you’re constantly cutting them short and quitting too early, something’s not right. “If you go into a workout planning to do four sets of 12 reps of bench press, squats and lunges, and then find yourself quitting after three sets because you just can’t make it any longer, you’re likely in a rut. Total exhaustion could be a sign that you’re not fuelling your body with the proper nutrients or getting enough sleep.

The fix: Take a look at your diet. It takes the right nutrition to get the best fitness results, explains Justice. His basic guidelines: “You need to eat the right combo of proteins, carbohydrates, healthy fats, fruits, and vegetables. Meals that emphasise fresh, unprocessed food and a few lean meats will give you a steady supply of energy,” he says. Another key: You need to get the right amount of sleep for your body to operate at its best. 

Sign 3: You look at the clock after every exercise

By constantly time-checking yourself, you’re not getting into the flow of your workouts. Justice says it’s important to fully absorb yourself in the workout. “That’s where the magic happens, and it’s true with exercise — you must feel every set and rep without being bored,” he says, adding, “When you’re in the flow, you’re in a state where outside distractions don’t interfere with what you’re trying to achieve.” Chances are, if you’re not in a state of concentration, you’re simply bored with your current routine and need to shake it up a bit.

The fix: Completely revamp your routine. You don’t have to totally drift away from the kind of exercise you love but try finding something new. “And that’s key because changing your surroundings is a great way to help you break out of a rut,” advises Justice. If you’re normally a runner you probably like solo sports, so try another individual activity such as yoga. If you’re a regular swimmer, mix it up by scheduling a Zumba class. 

Sign 4: You’re not making any progress

If your goal is to break an eight-minute mile and you just can’t seem to get past your nine-minute mark, or you can’t quite bench press your target weight but you’re almost there, or you can’t get more than 30 push ups, you may be in a rut. Something is holding you back from the results you want, and you need to make a modification in order to make any development.

The fix: First, make sure your goals are realistic. For example, maybe 15 push ups is a better place to start than that 30 push-up aim. Once you reach that goal, you’ll be spurred on to tackle the next challenge. If that doesn’t work, seek a personal trainer. “A trained professional can help you reassess your goals and give you honest feedback. He can also develop a structured game plan to systemically work toward your goals,” says Justice. 

Sign 5: Your body hurts

If ‘a little’ is good, then ‘more’ is better, right? Not necessarily. If that’s your mentality and you find yourself feeling tired throughout the day, having trouble sleeping at night, getting sick often, or having chronic pain anywhere in the body, then you’re probably overtraining — which can actually derail your fitness goals as opposed to enhancing your physique.

The fix: Ask yourself if this is a regimen you can stick to for the rest of your life, because fitness is a lifestyle journey, not a destination. “If you continue to over train, your body will continue to break down, and you’ll eventually have to stop,” says Justice. Schedule regular rest days into your routine — taking one every three to five days is best. Also, eat properly without depriving yourself by cutting too many calories. Also, aim for a workout to last about half an hour to 45 minutes, though that varies from person to person. “It’s important to understand that one size doesn’t fit all when it comes to working out and recovery, so it’s best to pay close attention to your body and listen to its needs,” says Justice.

Published in The Express Tribune, May 11^th,  2015.

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