It’s common to hit a wall when it comes to training, and even the best of the best struggle with this, but before throwing in the towel there are seven things you need to re-evaluate.
Get more sleep
If you’re not getting enough sleep, you’re going to struggle with that 6am alarm – or finding the energy to hit the weights after a long day at work. Seven to eight hours of sleep is ideal for optimum performance throughout the day. If you struggle with your sleep, try to switch off your phone thirty minutes before bed and read a book or simply relax, allowing your brain to switch off in time for lights out.
De-stress
Feeling stressed? Chilling out is easier said than done, but by incorporating time into your day to take a step back and relax, you should feel much better about one or more situations that have been grating on you. Assess if it’s truly worth being stressed about, and if it isn’t, stop wasting your energy on it.
Stay hydrated
You know the drill here. Drink your water and when you’re done, drink a bit more. Upping your water intake to two or three litres each day will help you in so many ways, one of those being a new-found energy which will help you through your vigorous training sessions. The harder you work, the more water you’re going to need, so keep that bottle with you at all times.
Check your diet
Abs are made in the kitchen, seriously. Eat well say 80-90% of the time and allow for the odd treat here and there, because #balance, and your workouts will be more effective than ever. Don’t believe us? See how far your five-weekly workouts get you when you live on a diet of chips and burgers. Physique aside, the micronutrients you get from the right foods will do your health the world of good, so you’ll continue to get healthier and stronger as time goes on. Better food means more gains.
Alter your mind-set
You’ve got to be in it to win it, as they say. Know your worth and work for what you want. Ignore the irrelevant opinions of others, try not to fixate on the images that float around social media and do what makes you happy. You have a much higher chance of success if you enjoy the process.
Set some goals
Set yourself goals, because a plan of action is wise if you know where you want to be in say six months’ time. Set realistic targets though, because there’s no point in aiming for the build of a bikini competitor in two months if you’ve never even picked up a barbell. By all means work towards a big goal, but be generous in the time you allow yourself, and remember that life will intervene continuously in the form of meals out, drinks and your favourite sweet snack that’s on offer when you walk into the supermarket.
Try something new
Training should never remain the same for too long! Switch things up and you’ll soon feel the burn that you’ve not experienced in some time. If you’re used to hitting the treadmill, swap your long cardio sessions for a quick HIIT with equipment such as medicine balls, weighted bags and kettlebells – or if you’re used to weight training, up the intensity and throw in some new exercises for a total routine refresh. Take a minute to reassess these seven factors, and if you feel like any can be improved, then you know what to work on.