did you plateau OR fall off the wagon?
Have your weight loss results stopped? Or never got started?
Before you blame a fitness plateau for your lack of results let’s take a hard look at the following:
1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.
2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.
3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs sleep each night (the standard being 7-8 hours) in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.
If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…
4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts. From exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.
5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.
See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.
Ooops, that was bad
Once in a while you are going to have a bad week. Your nutrition will be off, your workouts will be weak, and your head will not be in the game.
Remember that you are human, and that sometimes your body needs a little break. The key is to take care of yourself in that moment, to not let yourself stray too far off your fitness plan during the time of rest, and to then get yourself back on track next week.
Many people allow a bad week to spiral into a bad month, or even a bad year. My hope for you is that you’re able to give yourself time to rest and then quickly get back to your program in full force, rested and ready to get at it!
Favorite Beef Brisket
It’s important to enjoy whole food protein sources like this Easy Beef Brisket in your fitness meal plan. In addition to being one of the most delicious dishes you’ll ever make, you may be surprised to find it is one of the easiest.
Don’t let the lengthy cook time deter you. It’s as simple as mixing up a marinade, letting it sit overnight, and then popping it in the oven to slow cook for half of the day. Make it on the weekend and enjoy the delightful aroma as it cooks.
Courtesy of RealHealthyRecipes.com
What you need
5 cloves Garlic
4 cups beef broth
1 cup coconut aminos
1 tablespoon liquid smoke
5 pounds beef brisket
1. Combine all of the ingredients, except the brisket, in a bowl. Mix well.
2. Place the brisket in a large roasting pan, fat side up. Cover with the marinade. Cover the roasting pan tightly with foil. Marinate in the fridge for 24–48 hours. Let those juices do their flavorful magic!
3. Roast at 300 ̊F for 4 hours, or 40 minutes per pound. Remove the foil after 4 hours, place under the high broil for a few minutes to lightly char the top. Transfer to a cutting board and slice. Put the slices back in the juices. Serve hot. Enjoy!
One serving equals: 310 calories, 9g fat, 321mg sodium, 4g carbohydrate, 0g fiber, and 47g protein
James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
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Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music Row).
In-home Personal Training available in all of Nashville, Brentwood, Franklin, Thompson's Station, and Spring Hill.
Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.
Results begin with the Program, Me as Your Coach, & YOU!
Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?