1. NOT MIXING IT UP ENOUGH
Committing to a workout program is a great first step—you start seeing results, gain more confidence, and have an easier time completing workouts. But one mistake that could cause you to plateau is repeating the same exercise routine over and over again. Your body adjusts and adapts to workouts, so it’s important to constantly alter your routine to keep your body guessing and your muscles growing.
Try increasing tempo—you can have a fast-, medium-, or slow-paced workout, each one with its own unique set of benefits. Another method is by mixing in low and heavy reps with high and fast reps.
2. NOT GETTING ENOUGH PROTEIN
When shaping up, your initial thought might be to cut calories, but you should actually focus on getting more protein. Your muscles recover by using amino acids to help repair and build the muscle to be stronger than it was before.
If we don't supply our bodies with the protein, a.k.a. ‘recovery juice,’ then our muscles are not going to adapt and grow. This is no good when you’re trying to tone your body. Consider filling up on healthy proteins like eggs, chicken, fish, lean meats, and high-quality protein powders.
Everybody requires a different amount of protein, but I always start my female clients off by aiming them toward 120 grams of protein per day,” he says. He recommends apps like MyFitnessPal or Amazon’s Alexa to make calculating your protein intake a whole lot easier.
3. NOT PUTTING IN ENOUGH TIME AND INTENSITY
Consider time and intensity partners—they go hand in hand. If you find yourself completing a set of 10 dumbbell squat thrusters with two-pound pink rubber weights, and it didn't ‘feel’ that hard, chances are your muscles didn't think so either.
The same goes for if you did the elliptical for a half hour and barely broke a sweat—chances are your muscles didn't think you wanted to make them toned.
Time and tension are the two single greatest factors to building muscle, burning fat, and getting that sexy, toned look you're striving for, he adds. Negate one or the other and you will be spinning your wheels looking for the results you want.
4. NOT DRINKING AMPLE WATER
Your body is made up of 60 percent water, so it’s obvious that you need to drink the stuff to function properly. Not getting your fair share leads to dehydration, which results in a number of workout-sabotaging factors such as fatigue, a slow metabolism, and even unhealthy cravings.
Your muscles can't recover properly after your hard workouts when you’re dehydrated—nor can your body effectively burn fat, which negates all of your hard work. Generally speaking, he recommends aiming to drink at least half your body weight in ounces of water daily. This means if you weigh 150 pounds, you’re drinking 75 ounces of water throughout the day. A great way to keep track is to get a 20-ounce bottle and make sure you are drinking at least four daily.
5. NOT GETTING ENOUGH REST
Rest periods are crucial—and not just for your physical and mental stamina.
When you work out hard, you cause small muscle tears which help strengthen your muscles over time. However, if you constantly work out, with little time off, you can put yourself in the ‘recovery hole’ and not achieve the results you want or put yourself at risk of injury.
Proper recovery means ample sleep, which your body needs to function at its best. Everything adds up, so if one thing in your recovery is out of whack then the hard-earned results you want will be as well.