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Pain is only weakness leaving the Body!

Moving Past Your Plateau

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Moving Past Your Plateau

A plateau refers to an extended period of time during our muscle making efforts. Where there is no muscle gain according to the scale AND no gaining inches according to the tape measure.

Every guy has a predisposed genetic potential as to how much weight he is able to gain. Some men will have a higher genetic potential and will naturally be able to build muscle faster, while others will struggle to put it on.

The closer you come to reaching your genetic max, the harder and harder it is to see smaller gains over a longer period of time. While this is normal, there are certain steps to take when you plateau to promote better gains.

Next time you’re struggling to see changes in muscle size, give these points some thought. Many underestimate their genetic potential, so if you feel like you’ve reached it, keep pressing on. The gains will definitely be slower, but over time, you should be able to keep improving provided you are patient.

Here are some steps to take when you plateau.

Change your diet

Diet is a key factor when it comes to gaining muscle mass. Calories are definitely needed to support this growth, but some people do respond better to a macronutrient mix.

While protein should stay relatively constant at 1.2 gram to 1.5 grams per kilo of body weight, the carbohydrate and fat calories can be shifted around.

If you’ve been trying a lower carb approach, consider bumping it up. This scenario is especially common among those who have come off a long period of trying to reduce body fat.

Since more people are starting low-carb diets to lose weight, they may choose to stick with it, simply adding more calories when it comes time to build muscle.

While you can build muscle on a high-fat diet (with healthier sources of fat, of course), generally it is not the best approach. Physiologically, certain enzymes tend to get down-regulated when carb intake is lowered, making it a hindrance.

So, think about bringing your carbohydrate intake up to at least a 30%. That might help get the muscles growing larger again.

Increase volume

If you’ve been on a full-body type of program with a setup of 3 sets of 6 reps or 4 sets of 5 reps as your exercises, consider adding more volume.

While some men won’t gain weight because they are adding too much volume, others will.

Try moving this up to 8 sets of 8 reps or even 10 sets of 10 reps. If you are going to do a 10 by 10, though, cut down on the total number of exercises you do.

If you choose to increase the volume, you should be extra mindful of your nutrition. Extra weight-training volume will place a big demand on the body for muscle glycogen, so your need for carbohydrates is going to increase. You should bump up your calorie intake to accommodate this.

Consider higher reps

If you’ve been training within the 6-8 rep range for the last few months, think about moving this up to the 10-15 range.

While 6-8 is generally what is recommended (especially as far as strength gains go), 10-15 is within the range for hypertrophy. Your body might need to increase the size of the muscle tissue, rather than just make it stronger.

Manipulate the mechanical technique

When it comes to steps to take when you plateau, there are multiple ways to make small alterations to a single exercise to deliver big results.

For example, consider using pauses to increase the difficulty of an exercise. With bicep curls, curl the weight all the way up; begin lowering it until you are at the halfway point, pause, and then finish the downward component of the motion.

Likewise, with the squat movement, a small adjustment with your feet can completely alter the angle the stress is placed on the muscles, helping to respond again. Try turning your feet out slightly or stepping one foot in front of the other to do a split-squat type of movement.

Use tempo variations

As with the pause insertion idea, another step you can take when you plateau is to alter the tempo at which you complete the exercise within a given set.

For example, begin your squat set with 3-5 reps where you use a 3-2-3 tempo (three seconds to lower, a two-second pause, three seconds to rise), and then move into a more typical 2-0-2 for the remaining 3-5 reps.

Body Image – Men

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Your body image is what you think you look like. This may have no bearing at all on your actual appearance. Around one in four Australian men in the healthy weight range believe themselves to be fat, while 17 per cent of men are on a weight loss diet at any given time. Men also worry about being muscular. A desire to fit the ideal masculine image of lean muscularity means that over-exercising and the use of dangerous and illegal drugs (like steroids) are on the rise.

It’s estimated that about 45 per cent of Western men are unhappy with their bodies to some degree, compared with only 15 per cent some 25 years ago. Gay men and athletes are particularly vulnerable to poor body image or feeling insecure about their bodies.

Self-destructive behaviours
A negative body image encourages a range of self-destructive behaviours, including:

* Dieting – around 17 per cent of men are dieting at any given time.
* Eating disorders – one in 10 people with anorexia nervosa is now male, while 4 per cent of men are purging (vomiting, also known as bulimia) and about 3 per cent of men have problems with binge eating.
* Exercise dependence – around 20 per cent of regular exercisers (approximately 5 per cent of the population) are addicted to exercise, either psychologically or physically.
* Steroid abuse – around 3 per cent of Australian teenage boys use muscle enhancing drugs (like steroids).

A range of causes
Some of the factors that contribute to a negative body image include:

* Teasing in childhood and adolescence (for being too thin, too weak or too fat).
* Peer pressure among teenage boys to be tough and strong.
* A cultural tendency to judge people on their appearance.
* The emphasis on male sports players as role models for boys.
* Advertising campaigns and media coverage featuring idealised male images.
* Promotion by society of the ideal man as always being strong, lean and muscular
* Well-meaning public health campaigns that urge people to lose weight.

The figures could be higher
Most experts believe the real figures on eating and exercise disorders among Australian men could be much higher. Men are less likely to seek medical help than women for any type of illness. Since worrying about weight and body shape has always been seen as a ‘female’ problem, men are even less likely to ask for help, for fear of looking weak and effeminate.

Healthier choices
A negative body image develops over the course of your life, so changing it can take time and effort. Suggestions on improving your body image include:

* Reflect on your experiences and try to unravel the influences on your body image from childhood.
* Try weighing yourself less often.
* Make a pact with yourself to treat your body with respect, which includes eating well and not embarking on punishing exercise routines, or taking drugs.
* Try to strike a healthy balance between being concerned about how your body looks vs the way it functions.
* Get informed by reading up on body image issues.
* Develop a range of reasons for exercising (such as stress release or improved concentration), rather than concentrating only on changing your body shape.

Type of help available
If you are feeling depressed about your body, or if you are developing destructive behaviours (like crash dieting, binge eating or compulsive exercising), then professional help is a good idea. There are counsellors and psychologists, trained in the areas of body image, who can help you change negative beliefs and behaviours.

Where to get help

* Your doctor
* Counsellor
* An Accredited Practising Dietitian, contact the Dietitians Association of Australia
* The Eating Disorders Foundation Victoria (03) 9885 0318 non metro callers 1300 550 236

Things to remember

* Body image is the way you perceive, think and feel about your body.
* Poor body image is becoming a male problem too, with around half of all men feeling unhappy with their body shape or size.
* Figures on male anorexia, bulimia and exercise dependence could be much higher, since men are traditionally reluctant to seek medical help.

Top 30 Foods For A Healthy Diet

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1. Tuna:

Tuna is a great source of lean protein, with very little fat and no carbs. Good source of omega-3 fatty acids. Tuna is also rich in selenium, magnesium, potassium, and the B vitamins niacin, B1, and B6.

2. Enova Oil:

A great source of fat, especially while cutting. Increases the body’s ability to burn fat, and may improve appetite control and energy. Has a nice light taste as well, and goes well with many foods.

3. Spinach:

Spinach is extremely high in Vitamin C, as well as Vitamin A, Vitamin E, and many antioxidants. Also high in folic acid and iron, spinach has been shown to be quite potent in the prevention of cancer. Spinach is also great to eat alongside your red meat.

4. Grapefruit:

Great source of Vitamin C, potassium, and fiber. Also high in folate, iron, and calcium. Grapefruit is one of the best fruits to use while cutting as it contains naringin, which is known to be helpful for fat-loss, and is also known to increase the body’s ability to absorb Vitamin C.

Words Of Caution However: Grapefruit may interact with many different medications. It is recommended that if you are on any medications, that you check whether or not grapefruit will interact with the medication. This is because grapefruit juice can increase the absorption of many medications significantly.

5. Eggs / Egg Whites:

Eggs are a complete protein source, and contain many vitamins and minerals including Vitamin A, B6, B12, riboflavin, folate, iron, phosphorus, and zinc. I recommend both whole eggs and egg whites, but you must remember to cook your egg whites if you are going to eat them alone. This is because raw egg whites contain avidin, which is very effective at binding biotin. This could lead to a deficiency if they are not cooked properly or taken along with the yolk.

6. Skim / Low-Fat Milk:

Milk contains a good amount of high-quality protein, and also a moderate amount of carbs. It is a good idea to sip on skim milk between meals, as it is fairly anti-catabolic.

Milk is high in calcium, which may aid in fat-loss. Milk is rich in Vitamin D and K and also contains lactoferrin, which is a powerful anti-oxidant. The CLA in milk may also be useful in reducing body-fat and preventing certain types of cancer.

7. Non-Fat / Low-Fat Cottage Cheese:

High in protein, and low in fat. Also a great source of calcium, cottage cheese is great to use while cutting. Cottage cheese is especially useful for eating before bed, as it will help prevent catabolism during the long night. It is a great natural source of glutamine.

Cottage cheese is much cheaper than casein as well, so if you don’t mind the taste, then it is highly recommended that you go pick some up during your cutting phases!

8. Salmon:

Great source of Omega 3. Also a high-quality protein source, containing all essential amino acids. Rich in Vitamins A, D, B6, and B12.

9. Beans:

Great for controlling appetite, and are fairly inexpensive. Also having a great source of fiber, beans are quite nutrient-dense. The carbohydrates in beans are quite low GI (glycemic-index) as well, which makes them slightly more suitable for a cutting diet.

10. Oatmeal:

High-quality source of carbohydrates, and contains a moderate amount of protein. Great for post-workout, especially while cutting, so that you may avoid simple sugars. Helps to keep you full, mostly due to its high fiber content. Oatmeal is also great for lowering cholesterol.

11. Olive Oil:

Great source of healthy monounsaturated fats, and is also high in Omega 9 fatty acids. Contains powerful antioxidants as well. Make sure to get the “extra virgin” variety however, as it has more nutrients.

12. Walnuts:

An excellent source of Omega 3s. Walnuts may also be helpful in lowering cholesterol. Also, walnuts are high in melatonin which can help with sleeping issues as well as protecting against cancer and heart disease. Walnuts are also known to be helpful for fat-loss.

“People following a moderate fat weight-loss diet, including peanuts and tree nuts, such as walnuts, were shown to improve weight-loss and keep weight off for a longer period of time than people following a traditional low fat diet.”
– International Journal of Obesity

13. Peanut / Almond Butter:

A great source of healthy fats along with moderate protein. Also is quite good tasting. Also a great source of Magnesium and Vitamin E. Their nutritional profiles are quite similar. Peanut butter and almond butter are both quite beneficial during cutting, but really it is mostly based on taste preference.

14. Chicken:

Chicken is a great lean meat right alongside tuna. It is quite good tasting and works well with many different foods.

15. Broccoli:

Ounce for ounce, broccoli has more Vitamin C than an orange, and as much calcium as a glass of milk. Broccoli is quite rich in Vitamin A. Also contains many powerful cancer-fighting properties. It is recommended that you do not microwave your broccoli however, as this kills off many of the powerful antioxidants.

16. Strawberries:

Good source of fiber to keep you full, and high in Vitamin C. Also high in folic acid, potassium, and many antioxidants.

17. Asparagus:

Asparagus is a great food to keep you full between meals. Good source of folic acid, fiber, Vitamin C, potassium, and beta-carotene.

18. Celery:

Has many unique health benefits. High in tryptophan, folic acid, fiber, calcium, and many other vitamins and minerals. Has long been recognized for its blood pressure lowering benefits.

19. Sweet Potatoes:

A great food for adding to your “carb meals” while cutting. Has been shown to lower insulin resistance, and help stabilize blood sugar levels. High in fiber, beta carotene, Vitamin A, Vitamin C, Vitamin B6, and potassium.

20. Garlic:

Has a powerful anti-oxidant effect, and is very helpful in boosting the immune system. Has been shown to be a powerful antibiotic. Great for lowering cholesterol and blood pressure.

21. Sesame Seed Oil:

All the talk about loosing weight lately seems to center around a substance called Sesamin. Sesamin is a lignan only found in Sesame Seeds. It decreases fat storage and increases fat oxidization, and therefore can be extremely beneficial for those wanting to loose weight.

Sesamin works by activating a receptor in the human body (PPARalpha) which has a major role in oxidizing fats and how they are stored. It does this by increasing the enzymes involved in the oxidation of fatty acids1.

The reason Sesame Oil is recommended over eating seeds is that the oil will provide the same amount of sesamin per serve, but is a lot less concentrated in fats than seeds are. I would recommend one tablespoon of oil per day, or if you’re prefer eating seeds, then take in 50 grams per serve with calories in mind.

22. Salmon:

Protein needs to be high at this time to ensure muscle-loss doesn’t occur, and salmon is one of the best choices because it is low in saturated fats, while also providing valuable Omega 3’s.

It contains the essential fatty acids DHA and EPA, of which the body is unable to manufacture without the assistance of the diet. The reason salmon, and other fish high in Omega-3 are so valuable is that unlike flaxseed Oil, DHA and EPA are readily available without conversion.

Omega 3 DHA and EPA will help fat loss by stabilizing insulin levels which are one of the main causes of storing excess fat, as well as aid in energy production. As a side-benefit, fish is also said to protect against cardiovascular disease, making it an all-round good choice.

23. White Kidney Beans:

White Kidney beans do not only carry all the health benefits of legumes, but also contain 2500 anti-amylase units per serving. These block carbohydrate digesting enzymes and help reduce carbohydrate absorption. This means less carbohydrates are absorbed, and as a result, less fat storage.

Some may even find they are able to increase their carbohydrate intake when eating kidney beans. This means you are able to eat more food, which is one of the drawbacks of cutting.

On top of being a carb-blocker, white kidney bean is also a highly nutritious food that is high in protein, very low in fat, while containing many vitamins and minerals. Like all legumes, such as butter beans and lentils, the white kidney bean is very slowly absorbed, which means it will keep you full for longer.

24. Green Teas:

Green Tea has been long-known as a thermogenic, while aiding in fat-loss. Green tea can be consumed through teabags to get this desired effect. 2-3 cups of green tea per day is ideal for fat loss, preferably consumed at equal intervals.

Green tea also contains the compounds Polyphenols and Catechins, which works as an antioxidant in the body. Antioxidants work by fending off the negative affects of free-radicals, which can be induced by heavy training.

25. Leafy Green Vegetables:

These are packed full of nutrition and are an excellent choice to compliment any meal. Green leafy vegetables, as well as most other vegetables, contain significant amounts of fiber which help slow down the rate of absorption of the other foods in your meal.

Eating vegetables is a good habit to get into because it encourages a large portion of your meals to come from vegetable sources, which are bulky and filling with minimal calories. You can also be rest assured that you’re taking care of your health and getting your 5 servings.

Additionally, all vegetables contain phytonutrients, substances only found in natural foods. These have an array of health benefits. Good choices of leafy greens are raw salads, spinach, romaine lettuce, bok choy, silverbeet, sprouts and cabbage.

26. Flaxseed Oil:

Flaxseed Oil is the most highly concentrated form of Omega 3’s in existence. Each serve contains a whopping 8 grams of ALA. ALA is vital for fat loss as it helps in the regulation of glucose which is important for carbohydrate equilibrium. ALA also aids the body in effectively metabolizing fats. Both of these make it a great choice for those cutting.

As well as Flaxseed Oil’s fat burning properties, it also an energy booster, boosts brain health and learning and protects the heart.

27. Grapefruit:

Grapefruit has long been known as a food that aids in fat loss. Although many studies have been conducted and we are still not sure what ingredients contribute to its weight loss, I’ve read about enough people who have had success with eating the fruit to recommend it.

I do know grapefruit is a low GI food, one of the slowest absorbing fruits, as well as being high in vitamin C and flavonoids for energy production and immunity.

However, it is also highly acidic, so I wouldn’t recommend too much. When weight loss is your goal, half a grapefruit a day as part of an overall fat-burning diet-plan should work.

28. Tomatoes:

This is a food that isn’t highly talked about when it comes to fat loss, but when I personally try to cut weight, I always include tomatoes as a staple food. I find it helps regulate my appetite, as well increasing mood.

I was doing some investigating and tomatoes contain 2 naturally occurring brain chemicals called serotonin and endorphins. Both, especially serotonin, play a vital role in suppressing appetite by sending signals to the brain that make you feel satisfied.

Tomatoes are very low in calories. They also contain a compound called lypocene that gives tomatoes its rich red color, and is said to protect against cancer.

29. Whole-Grain Bread:

Foods for bulking and cutting should be different. When bulking you can afford to eat foods more highly concentrated in carbs such as your rices and wholemeal breads, but when cutting its important to find foods that fill you up with less carbs. I think wholegrain breads are one of the best options here.

They contain just half the amount of carbs per serve compared to rice, and at the same time are higher in protein, full of nutrients, and encourage you to eat less. All I need is 3 slices with each meal, equivalent to 30 g. Carbs, whereas I need 1 1/2 cups of rice to give me the same fullness (around 70 grams carbs).

Look for whole grain bread with moderate sodium, a variety of grains and one that is high in protein. Soy and linseed bread is an excellent choices as its high in Omega 3, proteins and very slowly absorbed.

30. Vegemite:

Vegemite is in my opinion one of nature’s best super-foods. Vegemite contains an abundance of nutrients needed for fat loss, and is full of protein. Each serving can contain up to 10 grams of protein, while providing all the essential aminos in a very balanced way.

Some of these nutrients include a high level of the mineral chromium. Chromium helps regulate insulin levels and will keep you away from eating excess carbohydrates. It is also nature’s highest source B-vitamins, which have a major in how the body uses the carbohydrates you ingest, and can therefore prevent fat-storage.