Published June 2022 on YouTube
Why You're Not LOSING FAT (5 Mistakes You Don't Realize You're Making) | Mind Pump 1847
1. <Untitled Chapter 1>
Sal explains how a calorie deficit that's too big for too long can cause the body to adapt and burn fewer calories, leading to a plateau. He suggests focusing on boosting metabolism instead of reducing calories to lose body fat.+
2. Overcoming Plateaus
Overcoming Plateaus:Sal, Justin, and Adam discuss how weight loss and fat loss plateaus are normal and how to overcome them. They emphasize that progress is not always a consistent linear line and that overreacting to a plateau can lead to overcorrections that push you into a permanent plateau. They advise making simple adjustments and being patient with the process.+
Growth Spurts:Sal and Justin discuss how growth spurts are not just limited to babies, but also apply to fitness and weight loss. They caution listeners to be mindful of the different factors that can affect weight, such as muscle and water retention, and to not solely rely on the scale as a measure of progress.+
3. Plateau Breakthroughs
Tracking Water Intake:Adam shares how tracking his water intake helped him understand his body better during a cut. He realized that small changes in his carbohydrate and water intake could affect his weight and appearance.+
Breaking Plateaus:Adam and Sal discuss the frustration of plateaus and how tracking your food intake can help evaluate potential reasons for a plateau. They emphasize the importance of not overreacting and ensuring that it's a real plateau before making any changes.+
4. Overcoming Weight Loss Plateaus
Weight Loss Plateaus:Sal and Adam discuss how weight loss plateaus can be caused by consuming too many calories, especially on weekends. They explain how even small overconsumption can erase the calorie deficit from the rest of the week, leading to slow progress.+
Calorie Tracking:Adam, Sal, and Justin discuss the importance of tracking calories and activity levels for weight loss. They share personal experiences and insights on how seemingly healthy choices can still lead to overconsumption. The value of technology in tracking and the need for meticulousness are emphasized.+
Hidden Calories:Adam, Sal, and Justin discuss the hidden calories in seemingly healthy food options at restaurants and the inconsistencies in calorie counts on menus. They emphasize the importance of tracking calories to avoid underestimating consumption and suggest that restaurants prioritize taste over accurate calorie counts.+
5. 2 - Calories are too low.
Low Calories and Weight Loss:Sal explains how too low of calories can cause a plateau in weight loss, as the body adapts its metabolism and burns fewer calories. This can lead to muscle loss and decreased energy. Building muscle can help speed up the metabolism and break through the plateau.+
Calorie Deficits:Sal and Adam discuss the dangers of extreme calorie deficits and how they can slow down metabolism, making it harder to lose weight. They recommend not going below 1400 calories for women and 1800 for men, and focusing on boosting metabolism through building muscle instead.+
Boosting Metabolism:Adam, Justin, and Sal discuss the importance of starting a weight loss journey with a caloric surplus to speed up metabolism and avoid plateaus. They explain how low calorie intake can lead to metabolic adaptation and suggest ways to boost metabolism through strength training and building muscle.+
6. Workout Adaptations
Workout Adaptations:Sal and Justin discuss the importance of changing workouts to break through fat loss plateaus. They emphasize the value of adaptations over calorie burn and suggest changing phases, exercises, or reducing volume to improve performance and increase metabolism.+
Changing Workout Routine:Adam, Sal, and Justin discuss the common mistake of sticking to the same workout routine for too long and how changing it up can break through plateaus and lead to positive results. They share personal experiences and offer advice on how to switch up your routine for maximum benefit.+
7. Fitness Myths Debunked
Body fat insurance:Sal explains how the body holds onto body fat as an insurance policy during times of stress and how recovery is important to prevent muscle loss.+
Overtraining and Plateaus:Sal, Adam, and Justin discuss the common misconception that more workouts and more effort equals better results in fitness. They explain how overtraining can lead to plateaus and even injuries, and emphasize the importance of rest and recovery in achieving fitness goals.+
8. Overcoming Plateaus
Overcoming Plateaus:Adam, Sal, and Justin discuss the importance of prioritizing health when trying to overcome plateaus in fitness. Poor gut health, nutrient deficiencies, hormone imbalances, and bad sleep can all hinder progress in building muscle and burning body fat. Prioritizing health first can lead to favorable results in achieving fitness goals.+
Improving Health:Sal and Adam discuss the importance of good health and how to break through a plateau. They suggest joining their free Facebook forum for help and offer guides for health and fitness goals.+