On today’s episode of Live Lean TV, I’m talking about how to overcome the dreaded fat loss plateau so you can continue to achieve rapid weight loss that lasts!
It’s no secret. Losing fat is hard.
But what’s even harder to comprehend is that fat loss is not normally a linear process.
In other words, people tend to lose fat quicker in the beginning, but then the fat loss begins to slow during the middle of the journey.
Eventually you may hit a wall, then your fat loss stops all together.
And in other cases, the fat may even pile back on.
Rather than focusing on developing sustainable healthy habits, people who gain the weight back tend to chase shortcuts, the magic pill, or some short-term fad diet.
When the fat piles back on, they get pissed off at their body, lose confidence in their efforts, and give up completely.
So to avoid hitting that weight loss plateau and packing on the rebound weight, follow these 6 steps to…
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You may have heard me say this before. I prefer my viewers take a progressive approach to their new way of eating.
If you’re used to drinking 4 cans of soda a day, rather than quitting cold turkey and just drinking water starting on day 1, I recommend you progressively replace a can of soda with water over the coming weeks. Same goes for processed foods like cookies and bread.
Eventually our goal is to clean these foods out of your daily diet, but this progressive and sustainable approach will help coax the fat off over the long-term rather than just force it off in the short-term.
So if you’ve hit a plateau, take a look at your diet and see if you’re still consuming processed food daily.
In many cases this may be those foods disguised as healthy such as those 100 calorie processed snack packs or whole grains.
If you are, progressively replace it from your daily eating with other sources of whole foods to further coax off the stubborn fat.
Calorie and Carb cycling can help break weight loss plateaus by tricking you into eating less than you think.
In essence, some days you eat normal amounts of good quality foods, then other days you eat less.
Rather than being at a constant calorie deficit, this fluctuation in calorie consumption prevents your body’s metabolism from slowing to a halt while still being in a calorie deficit at the end of the week.
We have a carb cycling program on our TeamLiveLean.com inner circle site if you want to check it out.
One of the risks of being in a calorie deficit is the loss of muscle tissue.
Muscle is the key metabolic driver.
The more muscle you have, the higher your metabolism.
Unfortunately when people cut calories too much, they lose muscle, thus decrease their metabolism and ability to burn fat for energy.
Unfortunately when people are focused on losing weight, they become addicted to cardio.
When on a low calorie diet, cardio can further attack your lean muscle tissue thus slowing your metabolism even further.
This is why maintaining your strength and building muscle can help you overcome your weight loss plateaus.
And if you already do lift weights, make sure you’re switching up your workouts.
Your body will eventually adapt when the same methodology and stimulus is applied over and over again.
If you’re in the comfort zone of doing the same exercises, in the same order, with the same weight, the same tempos, the same rep and set counts, and the same rest periods, change it up.
Focus on adding more multi-joint compound exercises to your routine like squats, deadlifts, rows, presses, and pull ups.
Lift heavier weight with good form. Shorten your rest periods. Slow down your tempos of how quickly you’re lifting and lowering the weight. Add in more sets to increase the volume of your workouts. Whatever you’re currently doing, switch it up.
I personally love the workouts in my LiveLeanAfterburn.com program. I bet you’ve never done workouts like this before.
And if you’re used to walking or jogging on the treadmill for long periods of time, switch it up by doing sprint intervals.
Check out my LiveLeanSprint.com program for workouts to burn fat 3x faster.
If you’re not getting your 7-8 hours of deep sleep, your hormones are probably out of whack. When your hormones are out of whack, your body won’t burn fat as efficiently. Click right here for my video on ways to improve your sleep.
If you’re experiencing a weight loss plateau, tell me in the comments below, which of these 6 tips you need to start focusing on.
By the way, if you haven’t yet downloaded my new FREE Ultimate Live Lean Starter Guide yet, go download it now. This guide includes a FREE 4-week Hot Body Workout program, a weekly meal plan including cooking lesson recipe videos for every meal and a grocery list containing all the foods you’ll need.
This is the type of premium content our inner circle members at TeamLiveLean.com receive every single month.
I love you guys and keep Living Lean.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.