3 Tips To Bust Through Your Weight Loss Plateau In 7 Days

Do you hate plateaus as much as I do?

If you’ve been working out for any length of time, then my guess is you do. And, for those of you who have just started working out or have been lucky enough to avoid them, it’s only a matter of time. Don’t worry they happen to even the very best athletes in the world.

However, when you are prepared for something it’s far less likely to affect you.

The following three tips will help you shake off just about any plateau you can think of. These are the same tips I use, over and over again with my clients, so I know they will prove to be successful if you follow them.

3 things you’ll learn in this post:

  • Why you should write down your workout
  • How to change up your routine
  • Why your diet matters

1. Write Down Your Workout

  • Stay prepared. Get into the habit of writing down your entire routine before setting foot in the gym, popping in that workout DVD, looking through your HIIT MAX™ Training Guide or gearing up for your training session. Include every detail; reps, sets, weight, and rest.

Not only will you train with laser focus and intensity, you will also get your workout done in less time, leaving you with more time to enjoy your other favorite activities.

⚡ Related: Learn If HIIT is Right For You

2. Change Up Your


a. Increase “Volume”

  • Increase the volume of your workout by training longer. Keyword “training”. Not walking around aimlessly. Again write down your workout.
  • I only recommend increasing the volume of your workout if you are training for less than one hour. Start with an increase of 15-20%.

b. Increase “Density”

  • Increase the density of your workout by doing more in the same amount of time.
  • Or by performing the same amount in less time.
  • You can always increase the density. I am a big believer in workouts with less rest built into them. That is essentially how you increase the density of any given workout. This is how you rev-up your metabolism too.

You can change up your routine; increase “Volume” and or “Density” by manipulating any one or more of the following:

  1. Time in between sets (rest)
  2. Reps
  3. Sets
  4. Weight

Adhere to the volume/density principals and you will be able to push through any barrier big or small. By manipulating your reps, sets, weight, and rest time you keep your muscles guessing.

And, if you have seen or heard me say in one of my other videos or eBooks, you know on the training side everything revolves around the “keep your muscles guessing, keep your muscles growing and changing” philosophy.

The last and possibly the most important tip revolves around your diet.

3. Take a Hard Look at Your Diet

  • Eliminate that one thing from your diet that you know needs to go.

We all have that one thing in our diet that’s very difficult for us to give up. For me, it was a cranberry orange muffin every morning with my coffee. I think I had this particular muffin with my coffee for 180 days straight. I was addicted. It was the very last thing to go. It was hard but so worth it. I found a substitute to take its place.

Protein bars are a great way to supplement your diet, but be sure you get a good one!

Moral of the story… Whatever your thing is, give it up for at least the next 7 days. You’ll be glad you did.


If you are stuck, maybe the scale isn’t tipping, you can’t put on any mass, or maybe you just can’t seem to get any stronger.

Regardless of the plateau, I can assure you by implementing these 3 things you will bust through your plateau in no time. It won’t even seem like a plateau.

What’s your biggest hurdle or plateau at the moment and are you prepared to flat out crush it?

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