Stopped Losing Weight?
Do This Easy Fix To Get Back On Track
Listen, I get it.
You've been working out consistently, you've been watching your diet but for the past couple of weeks you've stopped losing weight.
You've tried eating less, you've tried working out longer, you've tried using supplements but your body just doesn't want to lose any more weight, what gives?
It doesn't matter what you do, your body just doesn't want to give up those pounds!
I'm here to tell you, that you are not alone and everyone (and I mean everyone!) experiences this weight loss plateau, from beginners to advanced trainers.
Your Body Is Your Vehicle!
Think of your body as a vehicle.
You put the same gas into it every day (or week) and you keep up with the same maintenance every month including oil changes, tire fill ups, fluids and washes.
It drives the same, looks the same and doesn't really change. The car has absolutely no reason to change because there is nothing there that gives it any reason to change. You are not giving it a reason to drive faster, look better or to perform better. It simply stays the same.
Now, imagine this.
Let's say you decide to upgrade the suspension, get some new rims, improve the intake valves, add a new exhaust system, get a slick paint job and throw in a new sound system.
Your boring car suddenly performs better, drives faster and looks 10X better!
The same thing happens with your body.
You see, like your car, your body has fallen into a state of comfort. There is no reason for it to change. You've been going to the gym at the same time, performing the same routine, using the same weight, repetitions, methods, eating the same food and doing the same thing you've always been doing, expecting your body to keep losing more and more weight.
Except, the weight isn't coming off like it used to.
This is what is called "equilibrium".
Your body has reached a state of balance.
Your diet and exercise program have become equally balanced.
Your body has reached a stage of equality and there is no reason for it to change.
This is, without a doubt, the number one reason why most people stop losing weight!
Your diet has adapted
Your workouts have adapted
Your mindset has adapted
Everything has adapted to your schedule and what once was working, has stopped.
Here's the thing you have to remember about our body.
Your body WANTS to reach equilibrium.
Your body WANTs to be in a place of balance
Your body WANTS to feel comfortable
Once your body reaches equilibrium, it does NOT want to go any further because it feels nice and comfortable. There is no reason for your body to change.
I want to you to think about this for a minute. What have you done, in the past few weeks that gave your body a reason to lose any more weight? Have you been doing the same thing you've always been doing in your workouts?
You've been doing the same thing, over and over expecting more and more results BUT your body has no reason to change or provide additional weight loss results.
Now, the question is, what can you do to get back on track and to start losing weight again?
How To Start Losing Weight Again
Here's the thing you have to remember about the human body. It needs a reason to change and if you provide it that reason, it will change. It will adapt. It changes in order to survive. Good or bad, your body will adapt to whatever it is that causes it to change.
Your number one job is to provide the reason for your body to start losing weight again.
Your diet will reinforce your weight loss results
Rest will facilitate and sustain the relationship between training and nutrition.
Now, if your diet isn't in place, there is nothing you can do that will further your weight loss results. You can't out train a bad diet. There is no getting around this.
If your diet sucks and you're wondering why you can't lose anymore weight, start with your diet. That is the priority! I want you to go to my diet and meal plan page, which has free meal plans to help you organize your weight loss diet. These are free plans, complete with grocery lists. Here is the page:
Generally speaking, if your diet is on par and you are consistent with it, you don't need to change that up too much. What you do need to do is make a few changes to your routine. This is the key!
If you've stopped losing weight, making a few changes to your routine will give your body a reason to change. It doesn't have to be a major change, but it does need one thing and I want you to remember this.
In order to consistently get the weight loss results you want, you need to add continuous intensity improvements, week over week, month over month.
What Are Intensity Improvements?
Ok, let's assume you've been following the same routine for the past month, every Monday, Wednesday and Friday:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 12 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 12 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 12 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 12 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 12 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 12 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 15 minutes
Now, conventional wisdom would tell you to change the entire routine up, right? Or maybe you've been talking to one of your gym buddies and she tells you to do a different routine. Sure, this may work in the short term but you are going to run into the same problem and this cycle will repeat itself until you throw your hands up and give up.
You don't have to change your entire routine up.
You don't have to do a new routine
What you need to do is give your body a reason to adapt to new elements in your current workout plan.
Your body needs structure which will give it a reason to lose more weight.
Provide a proper structure with the right improvement methods, at the right times and bam, you will be back on track losing more weight than ever!
There are 3 main ways to do this, but what we are going to do is give these 3 methods structure so that you optimize your weight loss results.
This is vital and something you can apply to any routine that you choose. If you can consistently structure your workout routine like what I am about to show you, you WILL continuously get the weight loss results your want and deserve.
Let's take a look at the methods.
3 Methods To Start Losing Weight Again
First method: Add slightly more repetitions with each passing week, keeping the weight and rest times constant
Second method: Add slightly more weight with each passing week, keeping the repetitions and rest time constant
Third method: Reduce the rest times in between each set with each passing week, keeping the repetitions and weight constant
What we are going to do is add structure to this format for the best results, without killing you in the gym. Remember, the best results come from smart training. You want to provide a base for your body, and work up from there. This is so important! You need to reset and rebuild on a more solid foundation.
Adding Structure To Lose Weight Again
Now that you know the methods to start losing weight again, you are going to add structure to start losing weight again. This is what I want you to do.
For weeks 1 to 6 you are going to use the first method, which is to consistently add more repetitions with each passing week. What you want to do is to prepare your body for more intensity in the coming weeks. You are building a foundation in this stage and resetting your body.
For weeks 7 to 11, you are going to switch to this up and use a combination of the first and second method, which is to use slightly more weight WHILE adding more repetitions, as you did in the first 6 weeks. Doing this will add slightly more of a challenge into your routine.
For weeks 12 to 14, you are going to use the third method which will greatly enhance your weight loss results. At this stage, your body will be in total fat burning and weight loss mode. You can expect awesome results!
Let's take a look at the methods over a 14 week period.
Weeks 1 to 6: Setting Your Weight Loss Foundation!
The first week, you are going to increase only the repetitions. You are going to keep the weight and rest periods the same. I want you to work your way up to 20 repetitions (from starting at 12 repetitions) over the next 6 weeks. Remember, the example below is only a sample. If you have a routine in place, use that but change the repetition scheme to the below repetition schedule.
Week 1:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 12 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 12 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 12 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 12 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 12 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 12 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 15 minutes
Week 2:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 14 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 14 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 14 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 14 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 14 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 14 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 17 minutes
Week 3
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 16 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 16 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 16 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 16 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 16 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 16 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 19 minutes
Week 4
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 18 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 18 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 18 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 18 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 18 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 18 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 20 minutes
Week 5
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 18 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 18 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 18 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 18 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 18 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 18 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 20 minutes
Week 6
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 20 reps using 40 pounds resting 50 seconds in between each set
Leg press: 2 x 20 reps using 80 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 20 reps using 20 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 20 reps using 60 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 20 reps using 15 pounds resting 50 seconds in between each set
Leg curls 2 x 20 reps using 40 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 20 minutes
I want you to take a close look at the reps (repetitions). See how the repetitions are increasing with each passing week while keeping the weight and rest times the same? You will keep adding more repetitions until you reach 20. Once you reach 20, you will need to reset the repetitions back to 12 and add more weight with each passing week.
Let's take a look at how this will look by adding more weight (weeks 7 to 11). You are going to use slightly more weight and increase the repetitions from weeks 7 and 11.
Weeks 7 to 11: Building Your Weight Loss Foundation
You are now ready to start building on your weight loss foundation by implementing a new method into your workout routine. You are going to add slightly more weight to your exercises while consistently adding more repetitions, week over week.
Week 7:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 12 reps using 60 pounds resting 50 seconds in between each set
Leg press: 2 x 12 reps using 100 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 12 reps using 25 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 12 reps using 80 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 12 reps using 20 pounds resting 50 seconds in between each set
Leg curls 2 x 12 reps using 60 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 20 minutes
Week 8:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 14 reps using 60 pounds resting 50 seconds in between each set
Leg press: 2 x 14 reps using 100 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 14 reps using 25 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 14 reps using 80 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 14 reps using 20 pounds resting 50 seconds in between each set
Leg curls 2 x 14 reps using 60 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 22 minutes
Week 9:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 16 reps using 60 pounds resting 50 seconds in between each set
Leg press: 2 x 16 reps using 100 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 16 reps using 25 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 16 reps using 80 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 16 reps using 20 pounds resting 50 seconds in between each set
Leg curls 2 x 16 reps using 60 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 24 minutes
Week 10:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 18 reps using 60 pounds resting 50 seconds in between each set
Leg press: 2 x 18 reps using 100 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 18 reps using 25 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 18 reps using 80 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 18 reps using 20 pounds resting 50 seconds in between each set
Leg curls 2 x 18 reps using 60 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 26 minutes
Week 11:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 20 reps using 60 pounds resting 50 seconds in between each set
Leg press: 2 x 20 reps using 100 pounds resting 50 seconds in between each set
Dumbbell bench press: 2 x 20 reps using 25 pounds resting 50 seconds in between each set
Lat pulldowns 2 x 20 reps using 80 pounds resting 50 seconds in between each set
Dumbbell curls 2 x 20 reps using 20 pounds resting 50 seconds in between each set
Leg curls 2 x 20 reps using 60 pounds resting 50 seconds in between each set
Cardio: Elliptical trainer at low for 28 minutes
Weeks 12 To 14: Kicking Your Weight Loss Results Into High Gear!
For weeks 12 to 14 you are going to reduce the rest times while keeping everything else the same. We are going to burn more fat, lose more weight and tone your muscles with this method. Look at weeks 12 to 14 and notice how the rest times in between sets reduce with each passing week. I want you to get to a point where you are only resting 20 seconds in between each set.
Week 12:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 20 reps using 60 pounds resting 40 seconds in between each set
Leg press: 2 x 20 reps using 100 pounds resting 40 seconds in between each set
Dumbbell bench press: 2 x 20 reps using 25 pounds resting 40 seconds in between each set
Lat pulldowns 2 x 20 reps using 80 pounds resting 40 seconds in between each set
Dumbbell curls 2 x 20 reps using 20 pounds resting 40 seconds in between each set
Leg curls 2 x 20 reps using 60 pounds resting 40 seconds in between each set
Cardio: Elliptical trainer at low for 30 minutes
Week 13:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 20 reps using 60 pounds resting 30 seconds in between each set
Leg press: 2 x 20 reps using 100 pounds resting 30 seconds in between each set
Dumbbell bench press: 2 x 20 reps using 25 pounds resting 30 seconds in between each set
Lat pulldowns 2 x 20 reps using 80 pounds resting 30 seconds in between each set
Dumbbell curls 2 x 20 reps using 20 pounds resting 30 seconds in between each set
Leg curls 2 x 20 reps using 60 pounds resting 30 seconds in between each set
Cardio: Elliptical trainer at medium for 20 minutes
Week 14:
Warm up: treadmill for 15 minutes
Leg extensions: 2 x 20 reps using 60 pounds resting 20 seconds in between each set
Leg press: 2 x 20 reps using 100 pounds resting 20 seconds in between each set
Dumbbell bench press: 2 x 20 reps using 25 pounds resting 20 seconds in between each set
Lat pulldowns 2 x 20 reps using 80 pounds resting 20 seconds in between each set
Dumbbell curls 2 x 20 reps using 20 pounds resting 20 seconds in between each set
Leg curls 2 x 20 reps using 60 pounds resting 20 seconds in between each set
Cardio: Elliptical trainer at medium for 22 minutes
Do you see what we did here? We provided structure to your workout routine WITHOUT having to ditch your current workout and WITHOUT killing you in the process. This is called cyclical training and this is how to pros do it. This method starts you off with a foundation and consistently builds on that foundation by adding intensity elements into your routine. Ultimately, this weight loss strategy allows your body time to adapt without hitting a ceiling or plateauing which kills your weight loss results.
There are so many variations to this strategy that it will keep your workout routine exciting and keep you moving forward with your weight loss results without hitting a plateau.
How Before You Start To See Results
This depends. The human body changes when it is ready but as long as there is a reason for your body to change, it will happen. It may not be overnight but trust me, if you keep improving, week over week, your body WILL change! You will start to lose weight again and you will start to firm up and get stronger.
Have a bit of patience and trust this process. It will happen, just don't give up!
It may take a few days or a week to start seeing results but hang in there, ok?
I want you to look at these articles to help with your weight loss goals:
51 tips to lose belly fat and body weight
Belly fat workout plans and routines
Belly fat burning diet and nutrition
30 Day Challenge To Get Rid Of Underarm Fat
Good luck and all the best!
-Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.