How to Break a Fat Loss Plateau

Hey VIP’s, I’m back today with a post that will help you break through a fat loss plateau if you are in one right now, or how to prevent one as well.

One of the most frustrating things for those of us working our butts hard to lose weight and fat, is not seeing results, feeling like we’ve hit a dreaded wall, that no matter what we do or don’t do, we stop seeing fat loss results altogether.

By becoming aware of our daily actions, habits or situations that may be holding you hostage in a fat loss plateau, you can break free today, but also prevent yourself by getting stuck in one by  being aware of those same situations.

Being stuck in a fat loss plateau may include so many variables, because there could be so many things going on at once in a persons life, but in this post I will address only a few of the most common ones and offer solutions for them, in hopes that it may help you achieve a fat loss plateau breakthrough.overeating

Here they are:

1. Eating too much!

This is a no-brainer, the most-obvious one, but the one that people are the most blind to.  More often than not, the reason people aren’t losing weight or stop losing weight, is because they are eating too many calories. Without creating a caloric deficit, stored fat won’t be broken down and utilized for energy.

Solution: Write down everything you eat for at least 3 days, include food, portions and time. After each day, give yourself an honest evaluation, you’ll know if you’re eating too much, it’ll be there right in front of you written in black and white. Then do the obvious, cut back by monitoring your portions. That itself should start decreasing calories.

2. Not eating enough.

This is the opposite from number 1. Yes, not eating enough will halt all fat loss progress. By skimping on food, you trigger the body’s Starvation Response Mechanism. In this mode, your body hoards and stores every calorie, making it hard to lose body fat, and actually does the opposite, it stores body fat. Not what you want.

Solution: As in number 1, write down everything you eat for 3 days. It’ll totally be obvious if you are not eating enough, if you’re only writing down 1 or 2 small meals daily, yeah, you’re body is starving. So start eating at least 3 small meals and include 2 small snacks in between meals, like almonds or yogurt.

Once you do this, your body will sense it’s not starving anymore, and will re-ignite your metabolic rate.

3. Not creating a caloric deficit via food and exercise.

There’s a fine line between numbers 1 and 2, and this is it. Fat loss is a gradual process, it can’t be rushed. The faster the loss, the greater the chances of a rebound effect, meaning, you’re probably going to gain some, all or more of the weight back. Fat loss requires time and patience, slow and steady yields the best lasting results.

Solution: Set a baseline caloric intake by eating 10 calories per pound of bodyweight. So if you weigh 180, a good starting point will be eating 1,800 calories.  If you start losing weight, good you’re on track, stay consistent with the eating and training. But if you seem to be hungry all the time, then add 100-200 calories every week and gauge from there, until you’re content but losing fat. Along with this, turn up the intensity with your workouts and cardio, harder workouts burn more calories during and after each workout via the After Burn Effect. There’s always room for improvement, so raise the bar up one notch from where you are now.

4. Too much STRESS in your Life.

In my opinion, this is the biggest culprit that causes or leads to all the rest on this list. The pic below says it all in a nutshell. 2

Solution: Stop the MADNESS now! Cut out all unnecessary things, people and stuff out of your life that are contributing to your stress. STOP worrying, period. Make time for yourself daily, to have alone time, relaxation time and workout time, giving you several avenues to de-stress. Stress is a killer, nothing and no one is worth stressing over and slowly killing yourself over.

5. Not getting enough sleep.

Sleep is very important to maintain homeostasis in our bodies and lives. So many chemical processes only happen during sleep that are important for healing, recovery and fat loss. And not getting enough sleep is stress to the body, and again, stress causes fat gain.

Solution: As hard as it may be, try to get to sleep a few minutes earlier every night over time, until you are getting at least 6-8 hours of sleep. You have to view sleep as part of your overall training program, because recovery is vital for fat loss, and in order to recover fully, you have to get enough sleep every night. Everybody’s requirement is different, as I can function with 4 hours of sleep, but am at my best when I sleep 6-8 hours. So do yourself a favor, and get enough sleep.

I hope the info in this post really helps you get out of your fat loss plateau, if you are in one right now, but if you need more help, simply fill-out the form below with title, “Help with Fat Loss Plateau,” and I will reply ASAP.

Hope to hear from you soon, and God bless!

As always, SculptYourBodyBautiful!

David Gomez

Fat Loss Trainer/Coach

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“Get Sculpted” Fat Loss & Fitness Transformation Program Series: Progressively Overload for Fat Loss Results!

I’ve been a trainer since 1997, and I’ve heard it all, and seen it all, but the BIGGEST complaint I hear the most is… “I do everything I’m supposed to, but I still don’t see results.” And it’s usually not seeing results in fat loss or weight loss.

From what I have witnessed over the years, usually the number one reason many people quit working out, is lack of results. But that is also the biggest motivator for everybody, seeing results!

For people who are frustrated, upset and on the verge of quitting altogether for lack of results, I schedule with them, and I also invite you to schedule with me if that is you at the moment, a Fitness Plan Athnalysis, to try to discover and answer their most pressing question of “Why am I not seeing results?”

After asking targeted questions and reviewing the workout logs, the most common thing that I have discovered among those who are not seeing results is that they have been routinely doing the same thing over and over, for awhile already.

For example, doing the same workout for many months, the same workout schedule, the same exercises, the same machines, they’ve been using the same weight for the same exercises, and doing the same speed, elevation, resistance or distance on their cardio workouts.

In one word MONOTONY!

My solution to that, I introduce a very simple, but uncomfortable, challenging, and result-producing principle called the Progressive Overload Principle.

So what is the Progressive Overload Principle you may be asking? In short, it refers to continually increasing greater demands on the muscular and cardiovascular systems in order to continue making gains or progress in muscle size, strength, and endurance.

Without progressive overload, you’rtree not giving your body a reason to re-adapt, heal and come back stronger, leaner, faster, healthier and fitter.

But in order for progressive overload to happen, you MUST put in the hard work, you MUST challenge yourself, you MUST push yourself a little harder than the last time, you MUST step out of your comfort zone, because it’s there where the results are, OUTSIDE your comfort zone.

A word of caution: you must do it at your own level, what you can do safely without injury, and without comparing yourself to someone else.

The three most common ways to apply progressive overload to your workouts are:

  1. Use more weight and do the same or more reps per set
  2. Do more sets per exercise
  3. And rest less between sets

For example, let’s say that for the last 3 workouts you’ve been doing 3 sets of 10 reps with 100 pounds on the Barbell Curls, and are resting 90 seconds between sets, so next time, you use 105 pound for 4 sets of 10 reps, and instead of resting 90 seconds, you only rest 60 seconds. That’s just one example of applying all the above three ways of progressive overload.

On another example, let’s say you go for a 3 mile run. The last time you ran the 3 miles in 30  minutes. So this next time, you aim to run the 3 miles in 28 minutes. That itself is going to be challenging, take a lot more effort to achieve, burn a lot more calories, and increase your lung capacity. That’s progressive overload as it applies to your cardio workout.

If you want fat loss results, you have to work hard for it! Fat Loss is intentional, not passive. So next time you hit the gym or the pavement, keep in mind that to achieve results, you have to do a little bit more than the last time, period!

Schedule your Fitness Plan Analysis with me asap, simply fill-out the form below with email titled, “Fitness Plan Analysis.” I’ll reply promptly to schedule a time.

As Always, SculptYourBodyBeautiful!

 

David Gomez

Fat Loss Trainer/Coach

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