April 22, 2009
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 the 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
The 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.
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!