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In this article we are going to be going over some of the most prominent reasons people work their butt’s off in the gym, but are not seeing much results. Initially when someone starts a work out or fat loss program they will lose a few pounds pretty quickly within the first week or two. But after that your body seems to just kind of stop seeing results. Why is this? I am going to show you the 3 primary reasons this happens and what you can do to overcome these plateaus that are so commonly faced by others like yourself.

Change Your Workouts

The reason working out enables are bodies to lose weight is because we are forcing our bodies to make an abrupt change. Eventually, after we do an exercise for about 2-4 weeks our body starts to adapt, making the exercise easier for our body through adaption. This just means that we need to be changing our workout routines every two weeks to a month. If you come to the gym every day and do 3 sets of 10 on all of your exercises, start doing 3 sets of 15. This forces our body to once again change and produce results. If you have been doing the same exercises for too long its time to change your routine!

Improve Meal Consistency

You may be busting your tail off in the gym, but the fact that your only eating 3 meals a day if that, is certainly a huge hinder on your results. It is optimal for our metabolism to be consuming a small meal every 2-3 hours through out the day. Every time we consume food our bodies metabolism is forced to work hard to process that food. If we are able to eat smaller, healthy proportions our metabolism will be able to burn more calories and process food much easier.

Work Out Duration

Work out duration is huge, every day we see people come in to the gym at 9 and not leave til 11. Your incline to think ya, workout longer and burn more calories. Well, I’m here to tell you working out over 60 minutes can actually be hurting your progress more than helping it. Once you go over the hour mark your body starts releasing a hormone called Cortisol which is considered a stress hormone. Once this happens your body begins preserving fat cells and eating lean muscle tissue as its main energy source.

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The Fat Flush Diet was developed by Anne Louise Gittleman, an author and nutritionist at Pritkin Longevity Center. It is purposely designed for those who are overweight. It differs from the Pritkin diet which prohibits the consumption of all kinds of fats. With this program, the practitioner is allowed certain types of good fats, carbohydrates and proteins. Aside from the reduction of weight, it will also help to detoxify the body’s system.

The cleansing part of the program detoxifies your liver. This is done to enhance your liver’s capacity to efficiently burn fat. Your liver is the organ that converts the food you eat into essential substances like proteins, glycogen, amino acids and fats. You need these substances to grow and continue living. With over consumption of processed foods, your liver gets overworked and its ability to flush out toxins is weakened. The Fat Flush Diet will enable your liver to get all these nutrients and function efficiently. This will enhance your metabolism and lessen your water retention which will also reduce your excess fat.

This program runs for about 4 weeks and is divided into three stages. They are the initial phase, the ongoing phase and the maintenance phase. Regular physical exercises are included in all of these phases. At the end of the program, it is hoped that you will maintain the healthy practices you have started so that you can live a healthier and longer life.

Phase 1 – Initial
Your calorie intake in the first two weeks will be limited to 1,100 to 1,200 calories per day. The aim is to reduce water retention and induce fat loss. The consumption of breads, dairy products, cereals, sugar, oil and starchy foods will be greatly restricted. This will result in significant weight reduction when body fats begin to melt. Walking and other low impact exercise like trampoline bouncing are encouraged to shift your body fats and hasten their removal from your body.

Phase 2 – Ongoing
Beginning the third week your calorie intake will be increased from 1,200 to 1,500 each day. You are encouraged to arrive at your desired weight. A variety of good foods (as prescribed) are allowed as long as they are not processed. Physical exercise is of the same level as in phase 1.

Phase 3 – Maintenance
At your 4th week, you will be allowed to take more than 1,500 calories per day. You are also allowed to add whole grains (gluten-free) and carbohydrates. When your desired weight is reached, you are to control the amount of your food intake so that this body weight will be maintained. You can step up your physical exercises by including calisthenics and lifting of small weights.

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