What you do outside the gym has a profound effect on the results you get from your training. Your muscles do not get stronger during the training session itself, rather it is when we are recovering that our muscles adapt and become stronger for the next training session. If you are training hard (and smart) but are stuck in a rut, there are most likely some external factors at play leaching your potential.
Factor 1: Getting enough sleep
Sleep is crucial to optimal training recovery. When you sleep your body releases Growth Hormone which aids in recovery and fat loss. Optimal Growth Hormone release is achieved at seven hours of sleep. If you find yourself plateauing and are only getting 4-5 hours of sleep at night, chances are your lack of sleep is holding you back.
Factor 2: Staying Hydrated
The average person is chronically dehydrated. Adequate hydration is essential for transporting essential vitamins and minerals throughout the body and it is also important in terms of fat loss. Aim to drink a gallon of water a day and you will avoid dehydration.
Factor 3: Eating healthy Fats
Paying attention to what you put in your body has a huge impact on how you recover from training. Think of your body as a race car that needs high grade fuel to perform at its peak. While most know that it is important to get enough protein when they are training it is also important to make sure you are taking in healthy fats. Because every cell in your body is made up of fats, If you are trying to lose body fat, not eating healthy fats will cause your body to hold onto the stored fat it already has. If you are training and competing hard your joints and soft tissues will take a beating. A diet rich in healthy fats will help maintain the integrity of your joints and tissues. Supplementing with a fatty acid complex or something as simple as adding a table spoon of olive oil to a protein shake can make a huge impact on how your body recovers.
Factor 4: Stress
Your body does not differentiate stress, whether its stress from training or stress from other external sources. When the body is under stress it releases the hormone cortisol. Small amounts of cortisol are good for the body but in excess cortisol can cause increased fat storage, joint pain, and a lowered immune system. A good way to de-stress is to practice diaphragmatic breathing. A simple exercise you can do is to breathe in through your nose for three seconds while pushing out on your stomach. Slowly breathe out through your mouth as if you are breathing through a straw. Focus on only allowing your stomach to fill with air, not your chest.
Factor 5: Doing Too Much
I noted at the top about training smart. Sometimes we think we are training smart but in reality we are doing too much. More is not always better, Sometimes more is just more. While training hard is important, overtraining is detrimental to your progress. Overtraining crushes your nervous system and can lead to injury. There is a fine line between training hard and overtraining so it is best to consult a professional. A knowledgable professional will set up a properly periodized program that will yield optimal results when followed. On that note, if you have hired a trainer to help you, please listen to what they have to say. If you trust them enough to give them your money then you should trust that they know what they are talking about.
Matt Barnauskas, BS, ACSM, USAW, TPI
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