Why fat loss can slow down.

Eating less food and lowering your body fat stores is perceived as an indicator of low energy availability by your body. So to prevent yourself from "starving" while in a prolonged fat loss phase your body makes metabolic adaptations that promote a decrease in energy expenditure and an increase in caloric intake.

This means that the leaner you become, the less energy your body tends to expend through spontaneous activity, exercise activity, and while at rest. Overall satiety levels also tend to decrease while hunger increases over time, which can lead to a consuming more food.

This helps explain why fat loss generally slows down if you have been dieting for several months.

Don't get frustrated, its a journey, at this point vary your training programme to keep your body guessing, monitor your calorie intake and adjust as needed, remember time and consistency are key to sustainable  fat loss.

How To Do A Pull-Up - (STRICT)

I regularly get asked how to get that first pull up. Like "Four Stages To A Perfect Push Up" here is a progression model I use for getting that first pull up.

It's important to note that this progression model will work best for those who are at an average body weight and lack pulling strength to properly execute a pull-up. If someone is overweight, simply losing excess fat in combination with vertical pull training should be the main focus to start with.

Stage 1: Pulling Strength!

The goal here is to increase vertical pull strength. Once you're able to lat pull-down close to your own body weight for more than 5 reps, progress to phase 2. See "Strength Training - The Basics" for guidelines on how to build strength. These guidelines should be applied to all stages.

Stage 2: Strength, Skill and Range of Motion (Assisted)

Here he focus is on practising your pull-up skill through assisted pull-ups. Once you can comfortably go through the range of motion and need little assistance, progress to the next stage. You can use resistance bands or if you have access a Machine Assisted Pull-Up, this bit of kit is great at this stage but not many gyms have them.

Stage 3: Negative Pull-ups

Work on the negative (eccentric) pull-up, we turn things up a notch and let you practice pulling your own body weight. Once you can do several eccentric Pull-ups in a very smooth and controlled manner (controlling your body weight), it's time to start smashing out some pull-ups.

Stage 4: Pull-Up Progressions 

Once you can pull yourself up for 8+ reps per set with perfect form, it's time to progress, consider adding weight!

The Secret To a Toned Look

Achieving a toned look is a goal many people have. But it's important to realise that your muscles cannot "tone" by training with very high-rep ranges and limited load or doing more cardio.

So there are no special training or nutrition techniques that will directly make your muscles look toned. Achieving more defined muscles basically comes down to slightly increasing muscle size and reducing your body fat percentage so you can showcase your muscles.

This is done through consistent strength/hypertrophy training, controlling your food intake, and being patient. The sooner you accept this and stop looking for the next "8 week faddy transformation", the less frustrated you will be.

How To Lose Stubborn Belly Fat.

If you want to lose stubborn belly fat, performing more sit-ups (not exactly useful) or taking faddy supplements (can even be dangerous to your health) is not the right way to do it. Consistency and patience is the name of the game here.

A 2011 study examined the effects of abdominal training on abdominal fat in young adults over a 6-week period. The researchers found no significant decrease in belly fat, so doing more crunches won't give you abs. Current evidence also doesn't seem to support that there is a supplement that will burn fat from your belly.

Basically, there is no magic answer here. It simply comes down to consistently hitting a healthy long term caloric deficit. When you reduce your overall body fat percentage, there eventually needs to be a drop in fat in the stubborn areas.

Losing Fat & Keeping It Off

Losing some fat in the short-term is not an issue for most people. Almost anyone can lose a few pounds by being very strict on their diet for a week or two. But having prolonged fat loss progress and then keeping it off is the hard part.

If you want to set yourself up for long-term fat loss success, the "dieting and exercises  strategies" you use need to be in line with this goal. You can already tell beforehand that a "14-day diet plan" won't be successful if you can only maintain it for 2 weeks and then immediately return to the old eating habits that have made you gain excess body fat in the first place.

You have to build good long term habits.

So, when trying to lose excess fat for good, it's important to understand that a flexible diet that accommodates your lifestyle and helps you create good eating habits is more likely to succeed in the long run. This may mean that you'll have slower initial fat loss. But that's totally worth it if you consider the long-term results you will achieve.