What To Do When The Scale Numbers Stop Moving
See the video: What To Do When Numbers On The Scale Stop Moving | The Weight Loss Plateau
– So today we’re talking about
what should you do
when the numbers on the scale start slowing down.
Now, I’m going to start by saying
that’s the most critical point
in your weight loss journey.
Whether you are a seasoned competitive athlete
getting ready for a bodybuilding competition
or a regular person trying to lose 10, 20 pounds.
It’s that point that’s going to define
whether or not you’re going to be successful.
It’s going to define whether you’re going to be successful
because it’s the point
where you’re probably going to start doubting.
You’re going to start doubting the process.
You may start saying
that this whole health eating thing isn’t for me.
You may start saying this diet isn’t working for me.
You may start saying
that maybe there’s something wrong with me.
Maybe my genetics are such that
I’m not designed to lose more than a few pounds
and that I’m stuck here forever.
It’s at that point that we start making bad decisions.
And the bad decisions
that most people will make at that point is to quit.
There are other bad decisions that they’ve made,
which is to do an even more extreme diet.
Try something that’s newfangled,
one of the fad diets,
any of the diets out there on social media
or something that maybe one of your friends
or colleagues was on
and seemed to have some temporary results from.
Desperation is the last place you want to be
when you’re making decisions about your health
and about your weight loss.
And in this video
I’m going to talk about what you should expect.
And the fact that having those numbers slow down
and almost stop and sometimes even reverse themselves
is totally normal.
We’re going to go over some numbers
of what my clients’ weight loss looks like.
And from there, you’ll get some perspective.
So you won’t beat yourself up
and you won’t think that you need to make some radical move
and you will stay the course.
Stay tuned and we’ll talk some more about this.
So today we’re talking about what should you do
when the numbers on the scale starts slowing down
or stop completely.
Now, before I go any further,
I’d like thank everyone for the tremendous support
we’ve had so far for this channel.
Thank you so much for tuning in.
And do be sure to like and subscribe
because we have so much more content
coming out and I want to make sure you’re first in line
to get it as it comes out.
So onto our topic today,
what do you do when the numbers on the scale slow down?
As I said before,
this is the most vulnerable point that you can ever be in.
Understanding The Weight Loss Plateau
And I want to just get straight to it
so that you can see what weight loss looks like.
Because I think that many people, even seasoned athletes
don’t really understand what weight loss should look like.
Whenever you start losing weight
you’re going to have an initial “honeymoon period.”
A period when those numbers start going down.
Now, if you look at these metrics here,
this is the typical weight loss profile
of one of my clients.
This is a female client that came to me
and we’re going to look at what her weight loss looked like
over the course of a few months.
And you’re going to see it’s not going to be this dramatic
loss of one pound per week.
It doesn’t work that way at all.
If we look at the numbers, she starts off at 170 pounds.
And over the course of, only, let’s say a week or so,
she’s already lost five pounds
and then she goes down to 162.3.
And then has a massive drop again to 158 pounds
all within a very short period of time.
This is totally normal.
The Doldrums: Understanding The Dreaded Weight Loss Plateau
But then something happens.
That’s the point that most of us tend to find ourselves
and it’s a point where we quit
and/or we start making bad decisions.
As we go along, we can see that that dramatic weight loss
that happened in the beginning,
all of a sudden, starts slowing down.
It starts slowing down.
In some points, it can even start going back up.
However, because she was able to stay the course,
over time the numbers again
start very, very slowly going down.
Now, this pattern is what I call “the Doldrums.”
And the Doldrums are
this band near the equator
where the winds are almost non-existent.
Sailors back in the Middle Ages,
whenever they were sailing anywhere around the tropics
would have these periods where there was almost no wind
whatsoever for their sails.
And they would pretty much just float around in one place
and wait until the wind picked back up.
Now, any voyage at that time had to have enough provisions
to stick with it long enough to get through the doldrums.
There’s nothing else you can do.
You got to stick with it and go through it.
The Importance Of Not Quitting Or Changing Your Diet When Weight Loss Slows Down Over Time
It’s the same when it comes to weight loss.
We all have to go through what I call the Doldrums.
That period where everything starts slowing down
because our bodies are conservative.
Our body does not want to lose weight,
and it will do everything to fight you tooth and nail
with changes both physical and changes also that are mental
to affect your behavior to make sure
you do everything possible, to not lose weight.
How Our Bodies Can Make Us Sabotage Our Weight Loss Efforts When The Numbers On The Scale Won’t Budge
In fact, that feeling of helplessness
and the sense that you need to start back eating
and get off this diet completely
when you stop seeing the results that you want to see,
is even perhaps part of our body’s natural way
to trick us into doing everything possible
to maintain as much body fat as possible.
So by understanding what we’re up against,
it gives us a little more perspective.
And what’s also important is that,
the more weight you need to lose,
the bigger that honeymoon period is.
Weight Loss Journey Of An Already In Shape Male
But if you already have a couple pounds to lose,
it can be even more difficult. We’re going to
take a look at this particular weight loss model
of one of my male clients.
And you’re going to see from there
that it’s not smooth sailing whatsoever.
Now here we have a male client of mine
who was in very good shape, getting ready for a photo shoot.
And he was actually in really great shape
to start off.
[He had a] relatively low body fat to start,
probably somewhere around 10 to 11% or so.
And we can see he starts off at 178 pounds,
and there is a bit of a honeymoon period
when he starts following the diet and doing the training.
A loss of about four pounds initially
over the first couple of weeks,
but then it starts slowing down.
You really start seeing that plateau,
those Doldrums that I talked about before
until it gradually again, just starts creeping down as well
over the course of several months.
Now, both of those clients were completely on
when it came to their diet.
And my job really starts when those Doldrums set in.
When they get to that point
where they numbers start slowing down
because that’s when they start to doubt.
That’s when you need the reinforcement,
that’s when you need the encouragement,
that’s where you need the cheering.
And I want you to remember and bookmark this video,
the next time that you are trying to lose weight
and you start seeing those numbers slowing down,
I want you to hear me cheering you on.
If Your Diet Is Solid And Sustainable Don’t Quit If The Scale Won’t Budge
I want you to hear me saying that if your diet is solid,
if you’re eating unprocessed foods.
If you are really on a healthy,
wholesome and sustainable path,
stay the course, don’t do anything extreme.
Whatever you do, don’t quit.
You got this, you can get through this,
but you have to understand that weight loss
is a slow process.
And the further on you get, the slower it becomes.
Remember, always make those decisions
when you’re on firm ground,
not when you’re on the shaky ground of doubt
and feeling desperate about
where you are in terms of your weight loss.
If you’re on like a diet like I said before, stick with it.
You’ve got this! And whatever you do,
don’t ever think there’s something wrong with you.
Weight loss just happens to be
this completely frustrating process
where it slows down the more you go.
When the going gets tough, the tough get going.
I know you’re tough and I know you’re going to get going.
Thanks for tuning in and Excelsior!
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High Intensity Incline Presses! Give this a try!
Start with relatively light weight (as it gets heavy really fast) and execute as you see in the video with five 5 second holds followed immediately by 6 reps.
The isometric holds really increase the intensity and for this exercise I "only" used 135lb as like I said, it gets heavy really fast!
Give it a try next time you train chest (and use a spotter just to be safe) and let me know how it goes!
Still training and I hope you are too!!! Excelsior!!! #naturallyintense
#hometraining #homeworkout #homeworkout #roguefiteness #roguerack #nuobell #highintensitytraining #naturalbodybuilder #naturalfemalebodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestworkout #chestday #homegym ##naturalbodybuildingvideo #highintensitytrainingtips ##naturalbodybuildingtips
"Kevin Flyes" High Intensity Compound Set
A demonstration of Kevin Flyes with an isometric hold and ending with eccentric presses!
A glimpse into a regular day of our high intensity training in what @egcitrin and I have come to affectionately call the Batcave.
This is a classic chest training example and in Erika's words,
"The worse part is that Kevin pushes down on the weights at end!"
(Which I do!)
Give this combination a try next time you train chest and let us know how it goes!!! Still training and hope you are too!!!
Excelsior!!! #naturallyintense
#hometraining #homeworkout #homeworkout #roguefiteness #roguerack #nuobell #highintensitytraining #naturalbodybuilder #girlswholift #naturalfemalebodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestworkout #chestday #homegym ##naturalbodybuildingvideo #nuobell #highintensitytrainingtips
Can You Be Fit Doing Only High Intensity Weight Training?
(Click on my bio link or story link to see the full video)
The answer is an emphatic yes and in this video I go over some of the stories of what I and my clients have been able to do training with short high intensity workouts and no cardio whatsoever.
In the fitness field there tends to be a very myopic perception that training your muscles and training your heart are somehow separate activities, and they are not.
It's just that most people weight train at intensities that are not high enough to create a significant cardiovascular effect, but this isn't the case with high intensity training.
And I hope this video gives you some insight as to just how high a degree of cardiovascular fitness you can achieve with high intensity weight training, and it will also help you get stronger, increase your muscle mass and reduce your body fat. So up that intensity next time you head to the gym and thanks in advance for watching!!! Excelsior #naturallyintense
Click on my bio link or the story links to see the video.
#naturalbodybuilding #naturalbodybuilder #naturalbodybuildingtips #zerocardio #nocardio #highintensitytraining #fitover40 #naturalbodybuildingvideos #fitness #hit #drugfreebodybuilding #highintensityworkouts #workouts #weighttraining
Preacher Pad Dumbbell Curls.
30lbs for three sets of 10 nonstop and not too easy reps!
The Preacher Pad is an excellent addition to any home gym or any gym for that matter as it's an easy way to isolate your biceps without much in the way of equipment.
This is the last of three nonstop sets of 10 reps each arm with 30lbs and the final reps were an experience in fire!
Try three nonstop sets of 10 full range preacher curls next time you train your arms and let me know how it goes!
Still training and I hope you are too!!! Excelsior!!! #naturallyintense
#hometraining #homeworkout #homeworkout #roguefiteness #roguerack #nuobell #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #preacherpad #naturalbodybuildingtips #biceps #armtraining #preachercurl
A New Year's Wish For You!
May you have a year filled with light
Family, good friends and laughter.
May every wound in the coming year
Be no more than a skinned knee on
The road to success and self-improvement.
May you start afresh every day like a New Year.
And may the passing years not rob
You of your inner child nor fill you
With a forgetfulness of the fact
That you are powerful beyond belief.
Both @egcitrin and I would like to wish you and your family a truly healthy and happy 2023!
Thank you so much for another year of support and as always, Excelsior!!! #naturallyintense #happynewyear2023
#newyeargreetings #happynewyeargreetings2023 #newyearwish #newyearwishes #happynewyear #happynewyears #happy2023 #fitness #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingmotivation #fitover40 #girlswholift #excelsior
How To Make Your New Year Resolutions Stick!
(Link in bio)
As you know, most New Year Resolutions end in abject failure and while I am not a fan myself as I tend to do what I intend to do regardless of time of year, I have had many clients who started up as a result of a New Years Resolution and they did exceptionally well.
One client lost over 100lbs and he started as a result of a resolutions, and all of my clients who did well had one common denominator which is what I believe enabled them to be successful against the odds.
In this video, I will share with you what that attribute is and also go over the mindset that you should have when making a resolution.
Click the link in my bio to watch!
Thanks for another year of truly stellar support and Excelsior!!! #naturallyintense
#newyearsresolution #newyearresolution #newyearsresolution2023 #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #homegym ##naturalbodybuildingvideo #fitness
The Problem With Bodybuilding Supplements
Especially for natural athletes, it's absurd to think that the hundreds of advertisements and promotions of everything from creatine to protein shakes and preworkouts featuring bodybuilders and fitness characters who are clearly using performance enhancing drugs could ever be honest ones.
Not when those promoting the supplements look the way they do because they use drugs, and it's time we stop looking for magic potions to realize our fitness goals as it takes away from the fact that we need to do the work.
It also takes away form the fact that we are powerful beyond measure and that we already have all the tools we need to succeed.
So let's start the New Year by focusing on what we can do unaided and not look for a crutch to walk when we all have the ability to fly!
Stay natural and Excelsior!!! #naturallyintense
#naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #supplements #supplementsdontwork #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding
Happy Holidays!!!
@egcitrin and I would like to wish you and your family all the compliments of the holiday season and a very Merry Christmas!
All the best from all of us at Naturally Intense and as always, Excelsior!!! #naturallyintense
#happyholidays #merrychristmas #holidaygreeting #naturalbodybuilder #naturalbodybuilding #naturalbodybuilder #girlswholift
