How To Break Through A Fat Loss Plateau (& Aggressive Fat Loss Results)

 

For the last several months, I’ve been doing Kinobody meet ups in different cities like Toronto, New York and LA. Funny enough, the response has been absolutely amazing.

I’ve had hundreds of people ask if I would come to their city so they could meet and train with me! I definitely plan to do more meet ups… It’s a true pleasure to meet the amazing people that follow my teachings.

I should probably mention – I don’t promote these meet ups that hard because I want to keep them low-key and intimate. So if you haven’t heard about it until now – I’m sorry, haha.

Now interestingly enough, quite a few guys that showed up at the meet up were a few months deep in my Aggressive Fat Loss Program. So naturally, I had them share their experiences on camera.

Crazy Results After Just A Few Months…

A few guys at the meet up had dropped 30+ lbs in a few months like it was nothing on the Aggressive Fat Loss Program!

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

I even asked them how tough the diet was or how much hunger they experienced… Remarkably, they said it was the easiest diet they’ve ever done! Imagine that… The best results and the easiest diet. Very powerful! But then again, this is my specialty: getting people very lean in the most enjoyable way possible.

Now, I hear about results like this from people following my programs all the time. But hearing it firsthand – in person – is really sweet!

If you haven’t checked out Aggressive Fat Loss, and your goal is to get very lean, you can learn more about it here.

How To Destroy A Fat Loss Plateau

In one of the cases, Jordan had dropped 35 lbs on my Aggressive Fat Loss Program, but he was hitting a stall. He was stuck and wasn’t seeing the same results.

I’ll mention first that losing 35 lbs is a pretty big deal, and something to be very proud of. Now, what happens is people usually drop fat very fast until they get to a low-moderate body fat. For men, this usually is around 12-15% body fat.

When you’re dieting to 12-15% body fat, fat loss gods are in your favor. You have plenty of disposable fat to burn off and hell, your body-regulating hormones are in your favor as well.

Then, when you dip below this 12-15% body fat range, it becomes a little trickier. You have less fat availability, leptin levels are lower and frankly, being in a big calorie deficit becomes a little tougher.

You experience more hunger, and you don’t see quite as fast results as usual…

It’s Not What You Think & Here’s Why

Here’s the deal: when your calories are dialed in properly and you’re eating at a supposed large calorie deficit, the last thing you want to do is drop calories further or add a bunch of cardio.

For example, let’s say you have an average 180 to 200-lb male. And let’s say they’re on just 2,000 calories per day for an aggressive rate of fat loss.

Well, here’s the thing – if they’re not seeing fat loss at 2,000 calories, that’s a huge problem. It means that either they’re not consistently sticking to their nutrition plan, and thus, going over in calories…

Or, it means that their body’s energy expenditure has slowed down. And, of course, water retention can be a real issue here. But in all three cases, lowering calories will only further exaggerate each and every problem.

If they’ve been overeating on their diet, well lowering calories will just make them binge more. If their energy expenditure has taken a hit, lowering calories will just mess with their metabolism further.

And finally, if water retention is the issue, well reducing calories will only increase stress hormones, exaggerating any water retention going on!

This Is The Solution To A Fat Loss Plateau

The solution is simple: eat more.

Yet, very few people will listen to this advice! Most people are terrified of eating more when fat loss plateaus. They think if they increase their calories, they will gain weight.

Well, interestingly enough, in most cases when I get people to eat more, they actually experience a “whoosh effect”. They look leaner almost overnight. Their body desperately needed a break from being in a large calorie deficit. Once you begin to meet your body’s energy demands, it stops fighting against fat loss.

This advice isn’t very common. Because, well, most people that want to get very lean are competitive bodybuilders, fitness models and actors, people who need to look sharp for a short period of time. They can stand to beat their body down into the ground.

But the thing is, I have no interest in helping you look good for a day. I want to teach you how to be lean for life, with absolute ease and enjoyment.

One of the tools to doing so is taking regular breaks to eat around maintenance calories. So if fat loss stalls, I would take 1-2 weeks to eat around 14-15 calories per pound of bodyweight each and everyday (rest days included).

What Happens When You Take A “Maintenance Break”?

When you start to eat more, you’ll increase the hormone leptin. Leptin is a hormone that regulates bodyweight, that takes a hit during long periods of dieting.

When leptin levels are low, you’ll experience more hunger and your metabolism will become slower. By taking at least 1-2 weeks to eat around maintenance, you will elevate leptin.

What’s more, you’ll also regain some quick lean mass by eating more. Your muscles will soak up calories like a sponge. And of course, you’ll get a very much needed psychological break from being in a constant state of breakdown.

Fat loss is catabolic – your body is breaking itself down. It’s a necessary part of the game, but you don’t want to always be in a state of fat loss. Your body needs a break.

When you put this together, going into a couple weeks of higher calories, you’ll shed excess water, your muscles will fill up and you’ll look much better.

Then, when you go back to low calories, you’ll lean up much faster than before!

How Exactly Should You Increase Calories?

There’s no hard rules to doing this. I simply recommend eating around maintenance for 1-2 weeks or possibly longer if you want. Your weight may go down or it may increase, but if you’re eating around maintenance, you’re not going to be gaining body fat (so don’t obsess about the scale weight).

Besides, the idea is when you go back to your lower calorie diet, you’ll reach your leanest state ever.

And the only way to do that is to stop doing what isn’t working anymore – trying to be in a compulsive calorie deficit.

Do You Want A Complete System For Fast Fat Loss?

That’s really all there is to it. I’ve been using this strategy for a couple years with great success.

If you want to get very lean, make sure to check out the Aggressive Fat Loss Program… It truly is a game changer.

7 Comments

  1. Steven M on November 2, 2015 at 10:27 am

    DUDE…. Greg,

    I was seriously just about to email you, possibly be on the next flight out to Toronto and find you in the streets to ask WTF is happening to me. This blog post has just answered the million dollar question for me. About 9 months ago I was at my all time low. I’m 5’5 and was up to 180lbs. I had always maintained a leanish physique playing soccer. Never ripped but, never overweight at all. I’m also the guy that genetics favored in the weight room, but not so much when it comes to eating whatever I want. I felt like I could look at a bag of chips and put on 10 pounds of fat.

    Anyway, I got married, started a business, and the activity kind of went out the window. I got up to180 lbs and said F*** this shit. I knew there was no way I would be able to run 3 hours a day like I did in high school and college, I had a real life now. So I did a lot of research, trying to find the secret sauce for dieting. The only “strategy” I prefer to call it, that made sense was yours. I purchased the warrior shredding program, but had been into freeletics for about a month. So I combined the freeletics workouts with the WSP diet. I have always been a no excuses, don’t be a pussy type guy. So I felt like I had to kill myself with cardio and in this case bodyweight training. I thought there was no way I could only do a 40 minute workout 3 times a week. I was going to drop weight faster than the speed of light.

    So, I was doing Freeletics and using the WSP diet, absolutely killing it. I lost about 25lbs in 4 months. Then, because I was working out like a maniac, I started getting shin splints, feeling drained, and said I can’t go on like this. I followed the WSP workout for about month, but again, I just have something for BW training or a BW/dumbell training hybrid. So after a couple of months of doing some hybrid, I lost about 5 pounds more, but noticed how dramatically the weight loss had slowed down. I’m 6 months in basically and have stopped loosing weight. I thought I had reached maintenance level and I just needed to drop calories, just eyeballing it, I tried to eat just enough to stay full and eased up on the workouts. Another month went by and nothing. So I decided, I’m going to weigh everything and measure to the T. You can’t go wrong with that. By the way, I purchased the BWMP, and freaking love it. I’ve been doing the BWMP and logging everything in myfitnesspal religiously for about three weeks, with a 1000 calorie deficit. I was really trying to amp this shit up. Again, I’m a “no excuses” type guy. I just have to work harder I was thinking. Now, after three weeks of logging everything, following the BWMP, scale hasn’t budged. I have about 2 1/2 months now with about a 2 pound loss, which doesn’t even count. Water weight can make you weigh 2 pounds heavier from day to day easily.

    So for the past two months I have been depressed and pissed off at myself, telling myself just to power through it, the weight will start to come off. Purchased the BWMP and started counting every calorie for the past three weeks.This weekend I went on a research binge to find the answer to my problem, and here it is. Some people said “starvation mode doesn’t exist” You’re over eating, your just a fat ass. I knew for a FACT that was not the case for me. I would have been the guy saying the same thing to someone else, but when the “plateau” really happened to me, I had nothing to say. I didn’t know what was going on. Now I know. I treat your advice as the gold standard. So I’m gonna give it a shot, just trust to eat closer to maintenance for a few weeks. Sorry for the long ass post, just wanted to share my story. Thanks again!

    • Youssef Rahouani on November 5, 2015 at 3:15 pm

      Your story is awesome

      • Steven M on November 5, 2015 at 7:08 pm

        A little long and drawn out, haha. But thanks.

  2. JR on October 31, 2015 at 9:28 am

    Greg,
    Thanks for this post. It hit me dead on. I’ve been dieting since February and I’ve slowly lost 25lbs since that time. I’ve been stuck around 180lbs(floating between 178-182lbs for months now). I know that scale weight is not the most important measurement but by Casey Butt’s body calculators for me to reach the 8% bodyfat level I’ll be around 168lbs if I do it right. With cardio I’ve been burning between 350-500cals per session and eating around 2000-2100cals daily. I’ve stalled at 12%BF at 180lbs and it sucks! I can’t handle anymore cardio or calorie cut at this point or I’ll completely crash and been done with it. I know this well because its happened time again with me. But not this time.

    So, I’ve decided to boost my calories up to 2700, drop my protein and up my carbs tremendously for the the next 2 months. For my weight I used .4xBW for my fat and .82xBW for protein and the rest is carbs. It worked out to around 365/150/70 for my C/P/F breakdown. This will give me a nice break over the holidays and I’ll be starting the new year at ~12%Bf instead of the 25%+(guessing) that I was at the beginning of this year.

    Question for you- How often do you eat at maintenance and for how long?

    • Kinobody on November 4, 2015 at 5:36 pm

      Greg eats at maintenance cals quite a bit but when he wants to lean up. he’ll dial in his cal more

    • Tom Belfort on April 15, 2016 at 3:05 am

      wow, don’t do that lol. He didn’t say up to 2700 for 2 months. :-) That’s 2 months at a calorie surplus. 2 weeks at 2400-2500, then drop to 1900-2100 for 4 weeks. Then just keep repeating 2 weeks at maintenance with 4 weeks on the defecit until you hit 8%, then increase to about 2200-2300 and see how you go with that for 4 weeks. You should then be at 2200-2300 to maintain 8%, with the occasional week or 2 down to 2000-2100 to shred up a bit.

      • Ahmed Farabi on May 6, 2016 at 8:17 am

        Can i do the maintenence 1 week only

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