Lose Fat

10 Tips To Break Through Your Fat Loss Plateau

Bust through the wall to gain a better physique, mood, and sex life.

Man Screaming With Dumbbells

Plateaus suck. Especially when you’re working hard in the gym and in the kitchen to make sure you’re doing all the right things to lose fat. You workout a few times a week, right? You’re eating healthy, right? You’re doing your cardio, right? What more can you do?

Oftentimes, all you are a few simple tweaks and you’ll be back on track, shedding fat, and getting your six pack. Get back to the basics and jump-start your fat loss this season with our ten tips, all of which are guaranteed to work. Within a few weeks, you’ll start seeing more definition in your arms and midsection without sacrificing the gains in the weight room.

1) Drop Your Calorie Intake By 500

diet

To slash fat, you must maintain a caloric deficit: you consume fewer calories than you burn per day. Yet, often, we underestimate how much we intake and overestimate how much we use.

Instead, keep a food journal for 3 to 4 days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.

2) Add One Extra Day of HIIT Cardio

hiit-cardio

If your fat loss is stalling, ditch the long jog on a treadmill and start doing intense intervals. High-intensity interval workouts burn far more fat than steady-state exercise.

Add one extra day of pure HIIT training: use a total-body circuit with goblet squats, rows, push presses, and pushups, and do them each for 30 seconds and rest for 30 more seconds before moving to the next exercise. Instead of a basic sprint interval, you’ll hammer your entire body, further boosting your metabolism. As a finisher, use an airdyne bike, stationary rowing machine, weighted sled, etc. and do max-effort intervals, 15 seconds on, 15 seconds off.

3) Eat More Protein

protein-powder

Protein is essential to fat loss. First, it maintains your muscle during a caloric deficit. Second, it keeps you satiated, which prevents overeating and snacking on junk food. Third, it boosts your calorie burn throughout the day because takes more energy to digest compared to carbs or fat. Eat at least one gram of protein per pound of bodyweight everyday and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders.

4) Use Heavy, Compound Exercises to Boost Your Testosterone

Lunge Towards Massive Legs

If you’re carrying too much fat — specifically around your lower abs — you might have low testosterone levels. But the consequences of “low T” resonate far beyond love handles: it can hurt your health, sex life, and overall mood (which might be related to sex life). To raise your testosterone levels, you need to focus on heavy, total-body lifts that stimulate a lot of muscle growth, demand an intense neural drive, and unleash a massive hormonal response. Heavy strength exercises also speed up your fat loss compared to bicep curls and calf raises, which will shed fat faster. Your workouts must consist of heavy squats, deadlifts, lunges, barbell presses (flat bench or overhead), heavy rows, and carries. Also, lift as heavy as you can while using great technique.

5) Eat More Healthy Fats

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To lose more fat, eat more fat. This seems counterintuitive, but healthy fats like animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular — they keep you full and maintain your good testosterone levels. If you followed the other rules, eating healthy fats force you to lower your carbohydrate intake. Get at least 30% of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.

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