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April 22, 2009

How To Break Thru a Plateau

The First Thing You Must Do If You Hit a Plateau

You should see some kind of positive results every single week. If you’re getting no results after seven days, look back over thejunk past week and ask yourself- honestly; “Am I consistently doing what I know I should be doing- every day- or have I been cheating or “slacking off”? Have I put in a 100% effort or could I have given it more?” Have I been consistent in my eating and training habits every single day? Have I been eating perfectly one day, then eating junk the next?

Fat loss is the result of consistently applying nutrition and exercise fundamentals every single day. If you realize you didn’t give it your all, don’t beat yourself up, simply re-focus and recommit for the next week. Re-reading and re-writing your goals will help. Plan your training and nutrition strategy for the next seven days in advance; schedule the workouts right in your daily planner with the rest of your appointments. Then go back to work with renewed vigor, motivation and enthusiasm.

If you faithfully followed your program 100% (except for planned, allowed cheat days), and you still got no results, that’s your signal to make adjustments to break your plateau.

How To Break a Fat Loss Plateau

scaleThe first step in breaking plateaus is to stay positive and focused on your goal. Focus on where you want to go, not on what you are. A slow week is not a setback, it is feedback. If you have a week with no results, be like Thomas Edison and say, “This is great! I’ve learned another way that doesn’t work.” When you look in the mirror and see no change, and you still keep the faith, knowing that in time you WILL get there if you stay the course, that’s the difference between those who ultimately succeed and those who fail. The losers- the unsuccessful ones- they throw their arms up in the air in frustration after a few weeks with slow results and they QUIT, all the while grumbling about how they tired “everything” and it didn’t work.

Usually when you hit a plateau, it means you need to work harder: You need to crank up the intensity and frequency of your training. You also need to “tighten up” your diet. People often underestimate the amount of effort it requires to develop a lean body. They’ve been so brainwashed by the media and advertisements for weight loss scams that their perception of the amount of work required is flawed. It takes hard work to get lean and if the degree of effort you’re putting in isn’t working, then quietly (without complaining) accept the fact that you have to work harder.girl-running

For example, if you’re doing 20 minutes of cardio per session, you can increase the duration to 30 minutes. If you’re doing 30 minutes, you can increase it to 40 minutes. If your heart rate is 130 you can push it up to 140. If you’re eating only 3meals per day, you can increase metabolism by bumping it up to 5 or 6 smaller ones. If you’re cheating 2 or 3 times a week you can drop back to only one cheat meal a week. Basically, reaching peak condition means that you train harder and diet stricter!


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April 23, 2009

Donovan "DFitnessguy" Owens @ 12:50 pm

I got chills from this one, Sam. I just had this exact conversation with one of my clients last week.

She felt like she wsn’t progressing after seeing very quick change in the beginning.

We talked aobut workout intensity and always pushing yourself to ge a little bit faster, a little bit deeper and a little bit further.

Intensity and clean nutrition rule when it comes to changing the body.

Stick with it and stay consistent.

Thanks Sam!

Donovan “DFitnessguy” Owens

April 24, 2009

Concita Thomas @ 11:26 am

Hey Sam!
You must be the fly on the wall. I think I have this conversation with a client of mine at least once per week. I think the “politically correct fat loss gurus” have done the general public such a diservice. So many people really believe “being good” for 3 days or so out of the week will make the progress come. Look at the magazine articles and it’s easy to see why we have to have these conversations so often. Yes you can get “Flat Abs in Four Moves in 30 Days” like the titles claim IF you are busting booty with conditioning work, eating clean, and getting the proper rest AND didn’t start with 30 pounds to lose (in that case 30 days won’t make it happen).

I guess that’s why we have clients. It’s our challenge and responsibility to shed light on the “fat loss truth”.

Thanks Sam!
Concita Thomas
Great Shape Fit Club – The Boutique Boot Camp for Women

May 2, 2009

angie cardona @ 4:05 pm

THANK YOU FOR THIS EMAIL, YOU MAKE ME SO HAPPY, BECAUSE
I WAS ALMOST TO QUIT, BUT YOU ARE RIGHT, I SAW MY SELF
BEFORE AND NOW AFTER THE I LOST 30 POUNDS, FROM SIZE 14 TTO 6 I FEEL GREAT, BUT NOW IS THE TIME TO THE NEXT LEVEL, AND NOW IM GOING TO FOCUS AND WHERE I WANT TO GO,
THANK YOU FOR KEEP ME MOTIVATED.

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