Fat loss is usually very easy to get started.
It's in the later stages of a diet that fat loss plateaus
and slow-downs are much more common. In this case, the
reasons are often biological not just behavioral.
Once you start to get very lean or after you've been
on a calorie restricted diet for a long time, your body
sounds the starvation alarm.
When you start to get really lean or you diet for too long,
your body starts to fight back to conserve whatever
fat is still left.
Your metabolism decreases as you lose weight, and with
severe and prolonged dieting, your metabolic rate declines
more than can be accounted for by the loss of body mass.
Hormones responsible for keeping up metabolism become
suppressed, while hormones that increase appetite are
stimulated.
The result: fat loss plateau.
You hit a brick wall and the last 10 or 20 lbs
defiantly clings to your belly (men) or hips, butt and
thighs (women)
At the simplest level, if you were losing fat, but then
you stopped losing fat (you hit a plateau), there is one
reason, and one reason only:
You were in a calorie deficit, but you are no longer
in a calorie deficit.
Nevertheless, the core issue remains: a plateau means you
are no longer burning more calories than you are eating.
When you understand and accept this, then you can see
how easy the fix is. There are just 4 simple steps to
re-starting stalled fat loss and breaking a plateau:
1. Check your compliance and raise your accountability.
The FIRST thing you always do after a stalled week of
fat loss is re-check your compliance. Look back at the
last week and ask yourself if you really followed your
original plan.
Then, immediately implement accountability strategies
to ensure compliance for the following week:
* Keep a nutrition and training journal (written or electronic)
* Weigh and measure your food.
* Chart your progress on paper.
* Weigh yourself and test your body composition.
* Take photograhps of yourself
Stop guessing and start measuring everything that
you want to improve.
If you don't measure it, you can't manage it;
if you don't manage it, you can't improve it.
2. Re-establish your calorie deficit.
After your compliance check, if you feel that you did follow
your original plan faithfully, then you must assume that
what used to be a deficit for you is no longer a deficit.
Here's where the good old "eat less or exercise more"
advice comes into play.
The trick to avoid plateaus is to adjust your food intake
(calories in) and your exercise/activity (calories out)
in real-time each week to reconcile the difference
between hypothetical (on paper) calorie needs and
actual (real world) calorie needs.
3. Get the best Fat loss pharmaceuticals you can get your hands on. T-3, clen, Eca stack, Dnp:
But use with caution, always monitoring Bp/Heart rate. If you have a tendency to get
High Blood pressure have Blood pressure Meds on stand-by. Cycle the drugs continuously,
Take for instance the ECa stack: works great in the beginning but after some time losses it's effectiveness,
same can be said about other Fat loss aids. So knowing this use it until it peaks then switch and repeat till desired
leanNess is obtained.
4. Get back to work with your adjusted strategy and new supplements.
After you've chosen your strategy of choice to
re-establish your calorie deficit, go back to work
for another week, with your new accountability
measures in place.
Then, measure your results again the following week.
If your tweaks worked, keep it up! If not, repeat
the process again, change up drug combo's/Food macro intake, if need be.
Some situations where the correct plateau breaking strategy
is to eat more, not less! Take a week off!
The next time your progress stalls, now you know where
to find the "FAT LOSS ON" switch.
It's in the later stages of a diet that fat loss plateaus
and slow-downs are much more common. In this case, the
reasons are often biological not just behavioral.
Once you start to get very lean or after you've been
on a calorie restricted diet for a long time, your body
sounds the starvation alarm.
When you start to get really lean or you diet for too long,
your body starts to fight back to conserve whatever
fat is still left.
Your metabolism decreases as you lose weight, and with
severe and prolonged dieting, your metabolic rate declines
more than can be accounted for by the loss of body mass.
Hormones responsible for keeping up metabolism become
suppressed, while hormones that increase appetite are
stimulated.
The result: fat loss plateau.
You hit a brick wall and the last 10 or 20 lbs
defiantly clings to your belly (men) or hips, butt and
thighs (women)
At the simplest level, if you were losing fat, but then
you stopped losing fat (you hit a plateau), there is one
reason, and one reason only:
You were in a calorie deficit, but you are no longer
in a calorie deficit.
Nevertheless, the core issue remains: a plateau means you
are no longer burning more calories than you are eating.
When you understand and accept this, then you can see
how easy the fix is. There are just 4 simple steps to
re-starting stalled fat loss and breaking a plateau:
1. Check your compliance and raise your accountability.
The FIRST thing you always do after a stalled week of
fat loss is re-check your compliance. Look back at the
last week and ask yourself if you really followed your
original plan.
Then, immediately implement accountability strategies
to ensure compliance for the following week:
* Keep a nutrition and training journal (written or electronic)
* Weigh and measure your food.
* Chart your progress on paper.
* Weigh yourself and test your body composition.
* Take photograhps of yourself
Stop guessing and start measuring everything that
you want to improve.
If you don't measure it, you can't manage it;
if you don't manage it, you can't improve it.
2. Re-establish your calorie deficit.
After your compliance check, if you feel that you did follow
your original plan faithfully, then you must assume that
what used to be a deficit for you is no longer a deficit.
Here's where the good old "eat less or exercise more"
advice comes into play.
The trick to avoid plateaus is to adjust your food intake
(calories in) and your exercise/activity (calories out)
in real-time each week to reconcile the difference
between hypothetical (on paper) calorie needs and
actual (real world) calorie needs.
3. Get the best Fat loss pharmaceuticals you can get your hands on. T-3, clen, Eca stack, Dnp:
But use with caution, always monitoring Bp/Heart rate. If you have a tendency to get
High Blood pressure have Blood pressure Meds on stand-by. Cycle the drugs continuously,
Take for instance the ECa stack: works great in the beginning but after some time losses it's effectiveness,
same can be said about other Fat loss aids. So knowing this use it until it peaks then switch and repeat till desired
leanNess is obtained.
4. Get back to work with your adjusted strategy and new supplements.
After you've chosen your strategy of choice to
re-establish your calorie deficit, go back to work
for another week, with your new accountability
measures in place.
Then, measure your results again the following week.
If your tweaks worked, keep it up! If not, repeat
the process again, change up drug combo's/Food macro intake, if need be.
Some situations where the correct plateau breaking strategy
is to eat more, not less! Take a week off!
The next time your progress stalls, now you know where
to find the "FAT LOSS ON" switch.
