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I've learned a lot over the years about
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weight loss plateaus I've had a lot of
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experts on my channel I've learned from
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who I would consider to be the best but
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I've also had my own trial and error so
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I've got nine ways that you can get
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through a fat loss Plateau based on my
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own experiences and what I have seen
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running this channel for over a decade
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let's go ahead and Dive Right In first
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thing if you're not changing or budging
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in 8 weeks change it up I have learned
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not only from talking to countless
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experts but also from the scientific
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literature that it takes about eight
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weeks for sort of a metabolic kind of
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reset or slowdown to occur so if you're
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not making a change in8 weeks more than
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say a few pounds it's time to change it
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up and we'll talk a little bit more
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about what changing it up might look
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like but it could be something as simple
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as reducing your intake it could be
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something as simple as switching from
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high fat low carb to lower fat higher
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carb it could be a number of different
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things the bottom line is if you're not
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budging in 8 weeks it's typically not
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going to magically start to budge right
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thereafter so if someone's telling you
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just stick with the plan stick with the
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plan stick with the plan it's been
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longer than eight weeks you don't need
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to panic but it's time to change it up
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it might be more activity and less food
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it might be more food and more activity
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who knows which leads me into to number
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two if you're not budging and you're
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really stuck a lot of times it's
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counterintuitive but you actually want
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to decrease your
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training what how on Earth does that
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make sense shouldn't I be moving more
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eating less or even moving more and
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eating more but shouldn't I simply be
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moving more well yes but not necessarily
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with your training you see there is
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something that hasn't been entirely
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flushed out scientifically it's a model
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but it's not uh fully flushed out it's
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called the constrained energy model and
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what the constrained energy model
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teaches us is that we almost have a set
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amount of thermogenesis and a set amount
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of calories and a set amount of burn
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almost genetically and epigenetically
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set to us as a person now that could
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have some holes poked in it but there's
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still a lot of Merit to the general idea
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of it in other words the more that you
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train the less likely you might be
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active throughout the rest of the day
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right now this doesn't apply for
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everybody but for someone that isn't
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consciously aware of this it would be
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very easy to go to the gym bust your
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butt for an hour and then fatigue
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yourself so much that you barely move
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throughout the rest of the day and now
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we have literature that supports being
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sedentary as literally worse than
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smoking and how being sedentary can
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actually offset the benefits of your
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morning workout so if you're sitting
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down all day it's it's not to say that
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your morning workout isn't still a net
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positive but you could be canceling out
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a lot of the longevity benefits and now
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we're starting to see you could even
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cancel out some of the fat loss benefits
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because it really is about activity
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throughout the day so one of the things
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I tell people when they're really stuck
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is hey reduce your training a little bit
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and move more throughout the day your
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lifestyle is going to be a much bigger
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player when it comes down to your weight
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loss and how much you move throughout
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the day than your workout I can promise
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you that remember I always say the work
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is the Catalyst the lifestyle is what
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really does the work so reduce that
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training volume and just see what
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happens in your regular life and all of
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a sudden the weight might start to fall
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off it's just unconventional so it seems
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hard to wrap your mind around number
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three I'm a big cardio person but when I
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see people doing too much cardio it
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really kind of concerns me and this is a
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little bit cheeky and a little bit
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generic but decrease the cardio and
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increase the weights I'm not telling you
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to decrease the cardio and do nothing
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else I'm telling you to swap them out
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and calorie for calorie yeah you're
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going to burn less like the the cardio
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is going to burn more calories it's
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probably going to burn more fat but the
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resistance training is going to give you
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a new lease on life okay and I'm not
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going to throw some horse crap at you
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and tell you that by you going to the
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gym for two weeks you're going to put on
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enough muscle to increase your metabolic
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rate by 400 calories per day it nowhere
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near that it's not even it's that's a
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long-term game and you shouldn't be
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looking at it short term don't buy into
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the nonsense of people saying well do do
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weight training instead of cardio
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because weight training is going to
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build muscle yeah but that's going to
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take a long time okay I'm talking about
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just what it does in a different scope
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by resistance training you have a more
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like metabolic derive that's occurring
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okay your body has to go through all
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these different processes these things
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start to catalyze to actually build
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tissue that takes energy it takes energy
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to build the tissue so that is actually
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a net positive or a net negative in your
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calories really like you're drawing out
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this energy to build tissue whereas when
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you're just doing cardio yeah you're
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oxidizing more fat but you're not really
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looking at the underlying issue here so
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do your cardio but if you're someone
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that maybe does 5 days a week of cardio
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and two days a week of resistance
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training try cutting down to like three
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days a week of cardio and maybe four
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days a week of resistance training with
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some overlap just trust me it's that
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shift that might do something for you
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and then again back to point number one
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shift it up every eight weeks or so
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number for address pain even if you
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don't realize that you have that much
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pain that is probably the biggest one
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for people over 40 they do not realize
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how much their pain is inhibiting them
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or prohibiting them from really doing
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their hardest best work because the
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magic happens with two things
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consistency and intensity you don't need
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to be throttling yourself with volume
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like crazy hard long workouts but you
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knew need to have adequate intensity and
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one thing that I personally notice is
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that when I'm in some pain like my
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joints hurt things like that I don't
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push it nearly as hard as I need to even
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in those micro little moments that
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matter those millimeters of movement
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those little bits of intensity that's
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what matters that's what makes the
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difference between you and someone
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that's not having success right it's the
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ability to push the intensity but if you
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have a lot of pain it makes it hard so
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managing that in a way I'm not a big fan
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of just taking anti-inflammatory to I
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don't want to just put a Band-Aid on the
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thing right I've explored lots of
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different things I use red light I use
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saunas I use cold plunges I've used this
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thing called the kineon move plus maybe
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you've seen their ads their ads are kind
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of funny but the thing really works I
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was skeptical at first it uses 660 and
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805 nanometer wavelength lasers so it's
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using red light lasers so the problem
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with most red light red light is great
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in general I love red light but it
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doesn't penetrate deep into the sort of
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the sovial like the the area of the
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joint that you really need to get into
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using Laser Technology the kineon move
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plus you can strap it around like a
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joint and then the laser gets into the
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joint penetrating deep deep into the
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joint the red light in a laser fashion
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in that 660 nanometer wavelength that
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really has a powerful anti-inflammatory
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effect so I have six ruptured discs in
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my back old injuries from rugby and just
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all kinds of stuff I was blown away at
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how quickly I saw a positive impact when
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I put this thing on on my back now it's
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not just for the back like you can put
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it on your elbow you put it on your
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shoulder put it on your knee and it's
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pretty darn immediate like it's pretty
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powerful in terms of what you feel in
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the way of pain relief I put a link down
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below I'm friends with Forest who's the
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creator of this that is a link using
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Code TDL 15 for 15% off their move plus
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again it's something that is worth a
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shot because you don't realize how poor
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your sleep is you don't realize how much
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your intensity drops in the gym you
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don't realize how much you self-medicate
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with food all because of little bits of
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pain in the joints and let's be real
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like if you have been overweight you've
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got stress on your joints and if you
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have pushed your body you have stress on
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your joints so for muscle building for
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weight loss all this stuff it matters to
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take care of that so that link is down
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below in the top line of the description
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underneath this video this next one is
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one that I've talked about a lot but not
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quite in this context it's called g-lux
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so it's where you eat more and move more
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but I have a specific model for you to
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follow with this if you're stuck at a
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certain weight what I would encourage
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that you do is increase your caloric
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intake by 100 calories but then I want
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you to increase your movement throughout
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the day by 100 calories okay so get a
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Tracker watch of some kind can be a
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cheap Fitbit that you can get for 30
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bucks like I don't care get something
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that you can track right and it may or
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may not be super accurate but what I
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want you to do is while you're just
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walking around at the park with the kids
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or the grocery store things like that I
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want want you to log an activity as
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though you're walking so just click on
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going for a walk right let that track
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and what I want you to do is add 100
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extra calories of movement throughout
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the day that would be above and beyond
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what you would normally do that is not
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exercise okay so I want you to start
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keeping track and say okay like here's
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how much I burn in terms of just my
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daily movement walking around the house
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doing chores I'm going to add 100 extra
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calories of chores 100 extra calories of
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walking around the grocery store little
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movement that's spaced out throughout
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the day that might equate to what 10
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calories extra an hour it's barely
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anything but I also want you to increase
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your caloric intake preferably via
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protein by 100 calories this is called
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g-lux and you end up what's called
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moving more energy through an open
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system okay so you're moving more energy
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through an open thermodynamic system
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we're not in like a bomb ceromer in a
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closed system so we have open amounts of
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energy so when you actually bring this
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energy in Via a little more food and you
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move it throughout the day dispersed you
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actually increase your metabolic rate
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okay energy flux G flux is a very real
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thing probably one of the more powerful
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yet somewhat Advanced because you have
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to track and take an objective look
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things to do when it comes down to Fat
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Loss number six is get weird and try
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something totally different try
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something different as different gets
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what I mean by that is if you are
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normally eating fruit and it's just not
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working try something crazy try
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switching it to equal amounts of
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calories from sourdough bread just
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something right like and I know that
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sounds weird Tom is talking about eating
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bread it's just a point right point is
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that by changing it up radically like
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this you put yourself in a spot where
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maybe just maybe it changes some
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psychology and it maybe even changes
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some microbiome effects that allow you
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to have more of a desired outcome right
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so now you've switched it up it feels
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like a new protocol feels like a new
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diet plus you also have the added
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benefit that potentially it is doing
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something different inside your body
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number seven add in a sauna stop
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skipping through the sections when I
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talk about saunas and listen to this
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sauna is an exercise mimetic it is a way
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for you to sit down and do
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nothing you could Doom scroll on
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Instagram and watch videos of cats doing
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backflips into Jello it doesn't matter
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but your heart rate is going to be
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elevated you're going to sweat and it's
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a literal exercise mimic so before you
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think okay SAA here he goes
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again come on guys I'm real here this is
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legit sit in a sauna get your heart rate
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up you will thank me later you will lose
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weight it will work it's going to
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simulate exercise and get everything
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jacked up the way you want it so invest
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in either a sauna blanket that's a few
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hundred bucks invest in an infrared
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sauna at your house or a dry sauna
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whatever your scope of budget is and if
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you have no budget then you can sit in a
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really hot bath until you're sweating
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number eight this one's Advanced and I
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talk about it a lot protein sparing
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modified fasting if you're really really
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really stuck take a week and cut your
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fats down really low and cut your carbs
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down really low and keep your lean lean
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protein jacked up high I'm not going to
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go into Exquisite detail I'll link out
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to other videos on it uh in fact maybe
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up on the screen here will populate sort
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of the thumbnails so that people can see
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what they look like and then I'll link
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them down below I have detailed videos
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on that no sense in me wasting the time
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on this video right now now bottom line
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is when you cut fats down and you cut
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carbs down temporarily you're going to
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bring calories really down but you're
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going to have protein high enough where
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you're preserving muscle and it works
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and it works every dang time the last
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one and arguably the most important one
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and you're going to skip away because
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it's not some like super practical thing
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but it's probably the most powerful
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thing
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therapy if you do not change your
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relationship and understand why you have
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the habits that you have nothing will
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ever change and if it does change it's
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going to change temporarily fixing your
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mind and understanding and being aware
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and having an elevated state of
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awareness of the food and your choices
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and your ability to self-medicate and
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your need to
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self-medicate is going to be the most
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powerful thing and it's hard because it
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means you have to take time away from
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actively doing and you have have to
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passively look which is so difficult in
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an overc consuming Society where we just
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want to do do do buy by byy eat eat eat
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it's hard to sit back and think ah I'm
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making this choice because of X and
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that's okay let me change it I know it's
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woo woo but unfortunately it's real I'll
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see you tomorrow
