Breaking a Fat Loss Plateau

As we are in the midst of the "get lean for summer" fat loss season let's take a quick look at the three reasons why fat loss plateaus occur.

1.Wrong protocol: Basically this means that the program didn't work in the first place. Examples of this type of error include not performing resistance training, doing an excessive volume of low intensity cardio, and going on too low (or too high) of a caloric intake. The easiest way to avoid this plateau is to work from an established program with a proven track record of achieving fat loss results.

2. Non compliance: Either consciously or subconsciously this is a big problem. I am a big fan of John Berardi’s compliance grid - which basically states that a 90% compliance to any plan is necessary to evaluate the plan. So regardless if you are following a high carb or low carb diet - based on 5 meals per day and 3 post workout shakes per week - that's 38 meals. If you eat less than 35 meals according to the plan - you are not "on" the plan - you're winging it.

3. Adaptation: This is not necessarily a problem per-se - it's actually the goal of the fat loss plan. Increasing activity or reducing calories is a tool used in weight loss programs to get you to a new weight or body fat level. But the adaptation is exactly what we are looking for. In other words - the plan that we will use to lose 3lbs of fat per week will only work for about 4 weeks before we need to adjust. We are actually trying to create the adaptation - we only adjust when we are not at the final destination yet.

The plan used to get from 200lbs to 190lbs may not work to get from 190lbs to 180lbs. So we must constantly evaluate the program at each stage and make adjustments. Typically the exercise program and nutrition program should be adjusted every 4 weeks or so to continue progress.

That's it. With a properly designed fat loss program that takes into account the above you can get anyone -- anyone -- to six pack abs, lean arms etc. If been training for a while and your goal is to change your body shape and you aren't making fast visible progress - it's likely because of one of the above.