The first thing you must do if you hit a plateau

You should see some kind of positive result every single week. If you're getting no results after seven days, look back over the past week and ask yourself - honestly; "Am I consistently doing what I know I should be doing - every day - or have I been cheating or "slacking off?" Have I put in a 100% effort or could I have given it more?" Have I been consistent in my eating and training habits every single day? Have I been eating perfectly one day, then eating junk the next?

Fat loss is the result of consistently applying nutrition and exercise fundamentals every single day. If you realize you didn't give it your all, don't beat yourself up, simply re-focus and recommit for the next week. Re-reading and re-writing your goals will help. Plan your training and nutrition strategy for the next seven days in advance; schedule the workouts right in your daily planner with the rest of your appointments. Then go back to work with renewed vigor, motivation and enthusiasm.

If you faithfully followed your program 100% (except for planned, allowed cheats days), and you still got no results, that's your signal to make adjustments to break your plateau.

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