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Woman exercising with dumbbell

Source: John Giustina / Getty

From adding a day of cardio to eating more protein, there are a variety of ways to break through a fitness plateau. If you’ve been working hard and staying disciplined with your eating habits but feel stuck, try these tips to start seeing progress again:

  1. Eat more protein and healthy fats: Not only does protein help support your muscles during a calorie deficit, it also helps boost your calorie burn throughout the day. Healthy fats like avocado, coconut oil and nuts keep you full longer and make you leaner and muscular.
  2. Intensify your cardio session: Remember, if you keep doing the same thing you’ll get the same results. Instead of your regular jog, do bursts of sprints and increase the incline on the treadmill while you’re running. High intensity interval training challenges your body to burn more fat.
  3. Lower your carbs on rest days: Try to limit your carbs ONLY on the days you blast your muscles with heavy, complex exercises. Doing this will train your body will use that energy specifically for recovery and muscle growth rather than fat gain.

For more tips to get over a fitness plateau, check out this insightful article at Muscle and Fitness

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