start living right


  • Fitness Myths Busted

    by – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do Written by guest author Tala...
  • Five Ways to Start Living Right in Lebanon

    Written by guest author Talar Demirdjian  Exercise and a good diet aren’t the only integral parts in fitness, having a healthy lifestyle is what ensures your long-term success. Here are some steps you can take right now that will make you healthier ...
  • Three Things You Can Do at Home to Reduce Chronic Pain

    Written by guest author Jackie Waters   Living with chronic pain means that every little thing becomes more difficult. Between pain flare-ups and dips in energy, it can be challenging to keep up with the demands of everyday life. And for many chron...
  • Get your dream body at Start Living Right Gym

    Written by guest author Talar Demirdjian At Start Living Right, our fitness gym in Lebanon, we believe that better fitness should be within reach for everyone in the country. So, we’ve created an environment that’s friendly, supportive and motivati...
  • How to Stay Motivated And Reach Your Goals

    One of the main reasons why people never reach their fitness goals is because they give up too easily and stop following their diet or exercise programs. It is very easy to lose motivation and quickly return back to old lifestyle habits.  Here are a ...
  • How to Keep Active While You Are at Work

    Written by guest author N.P.Burggraaff Sometimes you are just so busy that it can be really difficult to fit in some time to go to the gym. For example, your boss wants you stay late, your mother expects you to help her out with some chores, you mig...
  • How to Choose a Suitable Gym

    Written by guest author N.P.Burggraaff Are you looking to join a gym and start your new healthy lifestyle? Below are some tips to guide you and help you narrow down your search. Proximity The first step is look for a gym that is near your home or ...
  • How to Feel More Energized

    Written by guest author N.P.Burggraaff Are you one of those people that gets tried quite easily? Perhaps there’s no apparent reason why your energy levels are low. Don’t worry, you can easily feel reenergized! Just follow the below tips that can boo...
  • Train Your Mind to Think Positively

    Written by guest author N.P.Burggraaff It can be extremely difficult to stick to your goals, especially if they are challenging and require a lot of dedication. Here are some tips to help you stick through till the end! Think positivity The first ...
  • Overcome Your Fear of Going to the Gym

    Have you ever felt shy or embarrassed to join a gym? Perhaps you are already a member of a gym but don’t have the courage to go. Many beginners feel ashamed of their bodies or intimidated by the regulars who are much fitter than them. Here are some t...
  • Overcome your excuses

    by – No excuses allowed for not going to the gym. You will get to love exercising, you can be fit if you want, and there is always time for gym. T...
  • Motivate Yourself To Go To The Gym

    by – We offer you many tips to keep your motivation to go to the gym and spend time on exercising and hard beneficial workouts.     Many people pursuing a fitness goal in Lebanon find it extremely difficult to stay moti...
  • How To Track Your Fat Loss

    by – Track your fat loss progress by applying body fat testing. Never obsess with your weight on the scale as a means of your progress.   When we...
  • Maintain Your Weight

    by – Once you reached your target weight, the next mission to accomplish is to Maintain Your Weight. Take a look and those tips and habits. ...
  • How to Make the Most of Yourself

    by – You are fully responsible for making the most out of what nature has given you. Keep a healthy lifestyle and keep exercising. When it comes...
  • Tips To Stay Motivated

    by – In order to keep you motivation, never compare yourself to anyone, accept failure and know that it isn’t easy and it takes time.     When it comes to staying positive and consistently focused on achieving your goal...
  • Transform your Body Image

    by Transform your Body Image by believing in yourself and sticking to your fitness program and your gym training sessions. Are you someone who frequently starts a ne...
  • What to do when you Accomplish a Goal

    by – When you finally accomplish a certain goal, reward yourself. Treat yourself, appreciate the results and inspire and keep challenging yourself. ...
  • Body Transformation Program

    by – Getting started on a Body Transformation Program will require you create a meals plan, cook in bulk and exercise.     When it comes to successfully adhering to your body transformation program, it is essential to p...
  • Healthy Lifestyle

    by – In order to commit to a healthy lifestyle, one should overcome the peer pressure, the emotional attachment and the bad unhealthy habits. When...
  • How To Set Clear Goals

    by – Set clear goals for your journey. What do you want? Why do you want it and what will you do to get it? Commit and be specific.     When it comes to successful body transformation programs, setting clear and specifi...
  • Body Types and Frames

    by Before setting goals and plans, you should understand your body’s genetic type and frame to know exactly what to eat and what to exercise.  When it comes to burni...
  • A Suitable Diet & Training Program

    by – When choosing a suitable diet and training program, be logic. Do not put a program that is too good to be true for the long term.     When it comes to choosing an appropriate fat loss or muscle gaining program, it ...
  • Benefits of a Healthy Lifestyle

    by – Healthy lifestyle has got more than one benefit. Self-confidence, happiness, improved social relationships and mental health are few of them. ...
  • Getting rid of Cravings

    by – Craving are temptations that try to make you cheat on your diet. Get rid of them and do never consider it as a sacrifice One of the biggest ...
  • Fat Loss Plateau

    by – When sure you are in a fat loss plateau, break it off by increasing the duration, intensity and frequency of your cardio workouts. When it co...
  • Beat Emotional Eating

    by – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do One...

How to break out of a fat loss plateau


When it comes to following an exercise and nutrition program there’s nothing more disheartening than putting in the hard work and not seeing results. You may feel like you’ve hit a plateau or fear that your program just isn’t working. Hitting a plateau may be an indication that you need to work harder, or that your body has adapted to your training program, if you’ve been following it for at least a few months. Here are some tips to break out of a plateau and stay motivated to achieve your full fitness potential.

1-  Make sure you REALLY are in a plateau to begin with. Seeing changes in your body occurs at a very slow and gradual pace. Before assuming that your program isn’t working, make sure that you’ve given it enough time for the results to be visible. Ensure that you’re following your diet to the letter and not skipping any of your workouts. If you’ve been extremely conscientious, the next step is to introduce some changes.

2-  Increase the duration, intensity and frequency of your cardio. If you are doing less than 60 minutes of cardio then start increasing your exercise by 10 minutes each session, until you’re doing a full hour. For example, if you usually do 20 minutes of cardio, increase that to 30 minutes each time. If you still don’t see any changes, try 40 minutes the week after and gradually build up until you reach an hour. Another strategy is to increase the intensity of your cardio program and make your workout more challenging, so that you’re burning more calories in the same amount of time.  

You can also increase the frequency of your cardio. Most people start by doing at least three sessions a week. However, you can increase that number until you hit six or seven cardio sessions weekly. As bodybuilder and fat loss expert Tom Venuto points out, doing daily cardio can work wonders for becoming extremely lean or breaking out of a plateau. Once you reach your goal, you can return to moderate sessions of cardio a few times a week.

3-  Introduce interval training. A useful strategy for breaking out of a plateau is to start doing interval cardio training. This includes pushing yourself to your limit (reaching a heart rate zone of 85-100%) for a short period of time, then slowing down and recovering before repeating the intense burst for a number of rounds. The benefits of interval training are endless - it burns a high number of calories in a short period of time and, even better, you’ll continue to burn calories after your workout. If you’re doing steady state cardio, then this new technique will definitely sky-rocket the fat burning process. Click here to learn how to incorporate this into your program. 

4-  Change your weightlifting program. Assuming you already know the benefits of weight-lifting and why it’s essential to any fat loss program, make sure that you vary your program and make regular changes every four to twelve weeks. If you don’t change it up, your body can easily adapt to your program and stop improving. Another advantage of variation is that it keeps workouts interesting and stimulating. Challenge yourself to lift heavier weights, progress steadily and gain strength. Tell yourself before every workout that you are going to work harder than your last session, because it doesn’t get easier, you just get stronger.

5-  Change your cardio program. As explained, the body adapts easily to any repetitive form of exercise, which is why variation is essential. If you’ve been running on the treadmill as your form of cardio, switch to another method - or even try taking an exercise class. 

6-  Tweak your diet. Sometimes a few changes in your diet can retrigger fat loss. Make sure you haven’t overestimated your caloric intake and that you’re really in a deficit (burning more than you’re eating). The next step is to make better food choices. Restrict junk food to once a week or eliminate cheat meals altogether (on a temporary basis as you break out of a plateau or get extremely lean). Some bodybuilders and fitness models exclude cheat meals from their diets for up to 6 weeks before a competition. Make sure EVERYTHING in your diet consists of natural and unprocessed wholefoods. You can also tweak your macronutrients - eat more protein and fats and reduce carbohydrate intake. Eating less carbs and more protein will automatically promote fat loss. To learn more about manipulating your diet, visit the nutrition page. It’s important to note that it is better to increase physical activity before reducing your caloric intake. Cutting back on calories will slow down your metabolism, whereas doing more exercise will crank it up. Eating more in conjunction with increased exercise will give your metabolism a double boost. One of my favorite quotes by Tom Venuto states that “it is better to burn the fat than to starve the fat.”

7-  If all else fails, do cardio twice a day. This might sound insane, but when performed for a short period of time, double cardio will break any plateau and get you extremely fit, quickly. Tom Venuto stresses that this is a strategy that many bodybuilders and fitness models use to reach extremely low levels of body fat before competitions. I incorporated double cardio into my routine during the last eight weeks before my competition and got into the best shape of my life!

8-  Take a break. If you’ve been training for more than a few weeks or a few months, your body may be suffering from overtraining syndrome. Take a step back in order to take two steps forward. Choose between one and two weeks holiday from the gym and eat at maintenance levels. This doesn’t mean you should overeat or indulge in lots of junk food, but keep on eating wisely without adhering to a caloric deficit. Once you’ve given your body a break and boosted up your metabolism with more food, you can return to your program and break the plateau.  




2015-07-20 12:43
If you want to break through a fat loss plateau it can really help to change up your diet. There is a new diet program for this that lays everything out for you really easily - I wrote it up here:
Check it out!

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