Often, when we embark on an exercise routine to get leaner, we expect the results to be dramatic. Of course, if you stick to a strict eating plan and get plenty of exercise – that could be possible. The reality is that many of us struggle to get a couple of hours of exercise per week, still go about eating junk, sneak in a little snack every now and then even when we’re not hungry…
… and still expect the weight to melt off like butter. If that’s you – then you need to get real and realise that you are your own obstacle. This is important.
Only after you realise that, will you be able to stop blaming everything else to be the cause of your slowed progress, and finally take steps towards the right direction.
It’s Actually REALLY Simple
The logic behind seeing continuous progress is pretty simple – and I’m certain that most of you already know it (in fact, it may be so simple that you may feel silly for not knowing this when you’re done reading this article). Let’s get started:
Whether you’re a bodybuilder wanting to get leaner, the regular gym-goer getting ready for a beach holiday, or the overweight person wanting to lose that weight – there are a few things you can put into practice right away to get you closer to the land of the lean.
If you have been following an exercise routine for a few months but you are sure that you aren’t making progress, then first, a simple self-assessment is in order to determine what’s holding you back.
Self-Assessment: Ask Yourself…
- Is your compliance with your eating plan in check? (Are all your meals appropriate?)
- Is your compliance with your training/workout program in check? (Are you hitting or missing your workouts?)
Without making things complex, we all know that fat loss happens only when the body is in a negative energy balance (which is when you expand/burn more calories than what you consume through food – in other words, weight loss happens when output is greater than input).
Therefore, to start seeing progress on a stalled fat loss routine – you would need to to eat a bit less and/or exercise much more than you’re doing now. It doesn’t get any simpler than that.
Assuming you’re eating as recommended by your Nutritionist, Coach, or adhering to the principles outlined in my BodyRedemption System… and you’re training at least 5 hours every week, but you are still not losing those inches – well, the explanation is simple – for whatever reason, whether you’re willing to admit it or not – you’re just not in a negative energy balance.
So your task right now is simple – you just need to GET into a negative energy balance. Again, I’m keeping this simple and it isn’t really rocket science… you just need to change one of the following:
1) Exercise more
2) Eat less
3) Exercise more AND eat less
Yes… it really is as easy as that.
To get started, I would recommend that you gradually increase your activity levels. Only if after increasing your activity levels and you still don’t see progress after a couple of weeks – then decrease your calories. Otherwise, if you ARE seeing progress – keep going at it until you hit a plateau – then decrease your calorie intake.
Continue alternating this way, but keeping an upper limit of 10-12 hours per week of exercise – not more.
If your lack of progress is because you haven’t been quite as committed to the program as you would like or just can’t seem to get the hang of it, that’s okay. We all have our ups and downs and our ‘seasons’. Just don’t stay there too long – do something about it. Don’t be your own obstacle.
In health,
DailyMuscle
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This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 7 comments… read them below or add one }
Hi DM;
Interestingly enough, I have hit a plateau last month. My starting weight was 103.6kg (1st Dec) reduced to 96.8kg (1st Mar) in 4 months (6.8kg in 4 mths my height is 6.0 ft); maybe be too slow for some people but i would rather go at my own pace. The weight did not drop from 1st Mar to 1st April (maybe due to April Fool haa haa), I maintain my weight at 96.7kg (drop 0.1kg). – actually I know the reason pretty well, after losing 6.8kgs, I got off my diet plan and went on to take some “cheat”, just too many of those. So the diet killed my progress.
Well this month I am back on track to my weight loss, and wallah now i see this write up on your blog, really timely reminder.(thanks) I am confident that this month i will reduce my weight to below the 94kgs mark, which I have not acheive for the past 15 odd years. (I am 38 now).
Thus just a question, I do keep my training program and work out in tick – every reps and sets in the gym (4x a wk each 105mins + futsal 2x 1hrs a wk = 6 active days). But I do NOT keep a ledger / log book on my meals, I am too lazy to count on every calories taken, anyways I do ensure I take controlled lunch (pack from home), 5 small meals a day, avoid whites, avoid deep fry, less sugar and plenty of water.
My question is, as long as I take less 500 calories in a day than my recommended calories intake of 2600, do I still need to keep a log book and ledger of whatever I eat?
Hi Razs, I am no DM. But my opinion is to quit counting calories (it’s sooo not practical) and keep a ledger instead. That way you know exactly what kind of food you eat and what time you eat it. This is a more effective way of knowing where you went off track.
Plus, there’s the psychological effect of not wanting to cheat when you know you have to put it in your food diary. ;)
Thanks Aizan..well, I don’t like the idea and have the discipline of writing down every meal, what i had…but if this is absolutely necessary, we got to do what need to be done. Will try the plan out … ..OMG…tracking…tracking….
Wish there is a better way to do it!
cheers… :)
ps : nice blog you have Aizan.
Thanks Razs :)
Yeah I know about the needing discipline part of having a food log. Alternatively, just take pics of your meals and snacks using your mobile phone. Better than jotting stuff down on a notebook. I think DM mentioned this to me once.
I managed to lose 5kg in two months the old fashioned way, eat less and exercise more. :) I agree with you abt ‘gradually increase your activity levels’. 10 – 12 hrs of exercise as u propose as upper level is really a lot of time per unit week. How many ppl can afford the time? :)
http://www.mylongkang.com/2010/04/24/lost-5kg-in-two-months/
I haven’t been commenting but I have still visited yr blog from time to time. Keep it up.
Razs: Aizan is absolutely correct – calorie counting isn’t practical and it’s not realistic.
Here’s a tip: Eat to a point where you’re about 80% full. If awhile later… you’re still hungry, then eat some more. Otherwise, that would be enough. It takes some time for your brain to receive the ‘full’ signal from your stomach… so practicing this habit is a good way to ensure you don’t overeat. A much easier approach than to ‘count’ 500 calories. This isn’t something I’ve made up, but it is something practiced by the Okinawans – read more here:
http://www.okinawa-diet.com/okinawa_diet/hara_hachi_bu.html
Bengbeng: Yes, 10 – 12 hours is a lot of time, but hey… I guess it will come to a point where we have to. Otherwise it is unfair to want to see dramatic results but not willing to put in the hard work required. Thanks for stopping by the blog. Do comment more often! :-)
DM and Azian;
Thanks for the advice, I am really grateful that we have this blog to share and learn. I will start working on my ledger of diet immediately.
Latest measurement, after 4 wks, my new weight is 27th April is 94.8kg, drop another 1.9kg since last month. So total I have lost 8.9kgs in 5 mths. My waist drop from size 38 (tight 38) to 36 (very loose 36…maybe 35) – measuring based on my jeans. My goal is 86kgs which is my ideal weight, so another 8.8kgs to go….another 5 mths? I am not giving up!!!