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10 ways to get out of a FAT LOSS plateau!

10 ways to get out of a FAT LOSS plateau:

1. Make sure you're not eating more than you think you are.
If you don't measure up your food for a good analysis, DO it. We usually have no idea of what 1 oz or 5 oz are.

2. Swap out high calorie foods, yes even the healthy ones for lower calorie ones which give you more volume. This helps you feel satisfied while you cut calories. For instance choose butternut squash instead of sweet potato.

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3. Add cardio if you aren't doing any. If you do 3 times a week, add 2 more. If you do 5 times, add 10 min more on each workout.

4. CHANGE your cardio routine. Swap style, swap interval time, swap cardio equipment.

5. CHANGE your weight training so you include more sets in your given workout time. For instance doing 5 sets of deadlifts instead of 3.

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6. Add a fat burner instead of relying on plain coffee. For instance FD BURN.

7. Split your workouts in two. Am and Pm. If it's a cardio day only, split up the workout you do in two sessions.

8. Add a refeed day where you eat 100% more calories than usual with the majority of them from carbs.

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9. Add spontaneous 'metabolic boosters' like 100 burpees a day in addition to your training, or 3 min shadow boxing 2 times a day or do 30 jump squats for 5 sets before bed.

10. Swap your macros a bit. Lower your carbs, add more protein. Or if your fat intake is high, lower it to more protein and more carbs. Don't go crazy on the grains or fruit, add veggies.

 

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  • The eBook Contains: separate menus for men and women and a grain free option / menus.
  • The key to build muscle and burn fat is to hit that sweet spot of nourishing the muscles but not the fat cells. FDX2 is all about that!
  • All Fighter Diet meal plans can be arranged into fewer meals if you prefer to eat only a few times a day. There is NO reason to eat 6 meals unless you can't digest the volume of food on the menu and need to keep meal frequency up!
  • Foods included on the FDX2 diet plan includes: oat bran, flax seed, cabbage, protein shakes, greek yogurt, macadamia nuts, broccoli, blueberries, chicken breast, red salmon.
  • 58 pages in PDF format, printable and viewable on your computer, phone or any mobile device

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By: Pauline Nordin

Editor: Pavel Ythjall, fighterdiet@fighterdiet.com