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Message: [QUOTE="kris1, post: 2692648, member: 1840"] [USER=263]@Rico444[/USER] congrats on your progress. The hardest thing to do is get started. You should be proud of yourself. Commitment to living a healthy lifestyle is not an easy thing to do. It takes commitment, effort, sacrifice, and hard work. It so much easier to gain weight then to lose and maintain. The fact that you’ve been doing it for 3 months consistently is awesome. Keep it going!!! Our bodies continuously adapt to the physical stresses we put on them. With strength training it’s referred to as [URL='http://www.sportsci.org/encyc/adaptex/adaptex.html'][B]adaptation to exercise[/B][/URL]. Without knowing the actual routine you do each workout, here are a couple nuggets that may help you understand the process and continue your journey. If you follow the [I]exact[/I] same regime every week, your body will adapt within the first few weeks. The workouts will not have the same physiological effects (that plateau you are experiencing) and eventually the workouts will become pretty boring. There are a number of ways to overcome those plateaus. Some have been mentioned in previous posts. But keep this in mind, everybody is different and every body reacts different to different modes of training. Doing a 5x5 program is a great idea, because it’s a change from what your body is accustomed to doing. But, that doesn’t mean it is right for you. Especially, if you don’t have someone to spot you. Yoga is also a great idea. Again, it’s different from your current regimen. But, it’s also not something you want to jump head first into especially if you haven’t spent much time on flexibility training. Remember how sore (delayed onset muscle soreness, often referred to as, [URL='https://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf'][B]DOMS[/B][/URL]) you were from simply raking leaves....You physically stressed your muscles in a way that was much different then your body expected. Hopefully, you’re starting to see the pattern here. The key to avoiding the dreaded “plateau” is [URL='https://www.musclehack.com/how-to-overload-muscle-and-grow/'][B]overload[/B][/URL]. How you achieve that is up to you? You know your body (and it’s limitations) better then anyone. Whatever you do, do it safely. An injury can and will occur if you overload on the overload!!! ;) Here are a couple suggestions: [LIST=1] [*][URL='https://www.menprovement.com/drinking-water-after-waking-up/']Drink two glasses (16oz.) of water first thing upon waking up.[/URL] [*]Understand the [URL='https://www.issaonline.edu/blog/index.cfm/2010/10/15/rest-periods-between-sets--everything-you-ever-needed-to-know-']REST:WORK ratio[/URL] of your training. [*]Train your body across [URL='http://www.stack.com/a/planes-of-motion']multiple movement planes[/URL]. [*]Understand “[URL='https://www.aworkoutroutine.com/progressive-overload/']progressive overload[/URL]”. [*]Take advantage of [URL='https://www.livestrong.com/article/513751-active-rest-workouts/']active rest workouts[/URL]. [*]“[I]There are a million ways to skin a cat.[/I]” Train the same muscle group with a new movement. Use [URL='https://www.acefitness.org/education-and-resources/professional/expert-articles/5326/6-exercise-swaps-that-will-kick-up-the-intensity-of-your-workout']exercise swaps[/URL] to change things up. [/LIST] Keep working hard and good luck!!! [/QUOTE]

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