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when you're not making progress
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whether this is at the gym or you're
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working out at home or in everyday life
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it can be really really frustrating
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the first thing not even related to the
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gym or your workhouse is actually your
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so your sleep will make a significant
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impact on how you're feeling on a
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your cognitive function how much energy
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you actually have in the day
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and in terms of how much energy you have
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in the day this will transfer into your
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if you're not sleeping sufficiently and
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sufficient sleep is usually
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seven to eight hours i know this can be
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maybe try and cut down on the scrolling
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at night or whatever you're doing
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to find a really really good bedtime
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routine because if you have sufficient
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it can help with your weight loss
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journey it can help with your muscle
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whatever it is make sure you are having
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your programming can also affect your
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progress now if you've been doing
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the same program all the same routine
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workouts for a long period of time
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you might have hit a plateau in terms of
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what you're lifting the resistance the
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reps the sets the loads
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there's a lot of different factors that
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you actually want to take into
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if you feel like you've hit a plateau in
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terms of your workout
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this is time to actually switch it up
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now you do want to stick to your
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compound list so you squat your deadlift
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your hip brush your bench
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for an extended period of time and you
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want to work on that however
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the accessories the isolations in the
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workout might be something you want to
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if you're used to doing 4 lots of 12 try
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3 lots of 15 so increase the hypertrophy
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if you've never done strength work maybe
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it's time to dive into the
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rep ranges of three by five it's all
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about experimenting with different
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ranges different volumes to help you get
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with your nutrition this is where
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calories can play a significant factor
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of your goals and if you're not
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if you're eating too little so if you're
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very very far into a calorie deficit and
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you have been for a long period
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of time you might even stop seeing
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weight loss you might see
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stop seeing fat loss and this is because
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you have done it for too long a period
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being a calorie deficit for an extended
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isn't the best for your hormones and it
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might mean that you need a diet break
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so a diet break is just where you'll pop
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yourself back up to your maintenance
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you'll stay there for about a week and
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then you can drop back down because
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even though you could be in a fat loss
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it's so easy to hit a plateau don't feel
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you might need to up your calories and
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also if you're looking to build muscle
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potentially and you're thinking
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i don't really know what to do with my
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calories just pop yourself at
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stay there for a little bit and you'll
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see significant changes
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your neat levels this is more so if
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with your weight loss journey for
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example or your fat loss journey now
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your neat levels are just like walking
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around taking the stairs instead of the
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elevator whatever you're doing
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it's when you're on your feet a bit more
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that isn't in a working out environment
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isn't in the gym it isn't set
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workout whatever it is so the thing with
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if you've dropped your calories
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significantly you probably feel like
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your energy levels really start to low
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you start to feel very very tired and
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it's just because you're not eating
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and because of this you actually fidget
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less you walk around less
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you're probably not hitting a very big
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step count so one thing
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i want you to remember if you are on a
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you're doing great you might have hit a
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bit of a plateau just
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take on board your neat levels so take
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am i moving less am i sitting down all
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the time am i really fatigued
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am i hitting my step goal it's just
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something to be aware of if you're
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through the plateau when you're not
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if you've hit a plateau or you're not
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progressing this could be because of
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intake now this is something really
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really simple to amend
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if you're in a calorie deficit if you're
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trying to lose fat it's still so
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important to look at your macro of
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protein because this is what you are
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recovering with this is how you are
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repairing your muscles from when you've
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and obviously if you're on a fat loss
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phase you want to retain some of that
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with protein all you want to aim for is
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0.8 to 1 gram of protein per pound of
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that can sound confusing but it's not
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for example i'm approximately 141 pounds
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so i would aim for around 140 to 150
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grams of protein this is super simple
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if you struggle and you're on the go a
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little bit it's so easy to supplement
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i personally love the vegan shake i have
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you know it's just super delicious if
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you don't have a protein shake or you
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can cook at home you know
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chicken breast vegan whatever you want
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to have just make sure you are focusing
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macronutrient because your carbs and
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your fats will always vary
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but in terms of progressing building
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it is super ideal to focus on that
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i hope you found this video helpful you
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can implement some of those tips if you
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a plateau or not seeing progress make
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sure you subscribe to my protein youtube
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channel for more videos
