Are you really doing everything you can to lose weight? If you are eating clean, have increased your calorie deficit and are training and cardio’ing hard; but have hit a plateau and can’t seem to lose that last little bit of weight, then try implementing these techniques into your nutrition plan and workout routine.


Intermittent fasting is done by fasting over night and then only eating within a small window period, generally 8 hours. Thereafter, you go back onto your fast. An example of this would be to only start eating at 11am and then have your last meal for the day at 7pm and no later. The idea behind this is to force your body to utilize fat stores for energy during the fasting period. This will also improve insulin sensitivity and permit you to consume a larger variety of foods during the feeding period. This is a great technique to lose that last little bit of stubborn fat, especially when preparing for a fitness / bodybuilding show, but is not advisable long term as it can create a hormone imbalance. I would suggest doing it no longer than 2 weeks.


This is another, and more common, method for when athletes are trying to lose that last bit of body fat but can also be used by anyone looking to shred some kgs. Carb cycling can be done in a number of ways and even includes cutting carbs completely for 3-7 days before re-feeding with a high carb. Before you take as drastic measures as this; rather start by cutting your carbs by 50% on non-training or light cardio days. This technique helps avert fat storage during rest days and also replenishes glycogen levels in a super-compensated manner. Another great reason for doing this type of diet is that it fights the metabolic plateau which usually happens on calorie restricted diets.


Supersets are great to boost your metabolism and get your cardiovascular system going. This is often done with isolation movements, but in order to kick things up a notch, try supersetting with compound exercises. This will recruit more muscle fibers, add intensity to your workout like you’ve never felt before and it will burn significantly more calories not just during your workout, but thereafter as well.


We have covered the diet techniques, now into some training techniques, and what better way than to start with dropsets. This is a personal favourite as I love the pump that comes with it. But more than this, dropsets will set fire to your metabolism creating a greater post-workout metabolic response. However, be careful not to overdo this one as dropsets will tear into your muscle glycogen leaving them sapped and unable to recover, especially when you are on a very low carb diet.


YOU NEED THEM!!! Yeah I know you want to push harder and harder to reach your goal but sometimes less is more. I’m not saying take a month or even a week off, but if your body is writhing in discomfort, take a day off and let it rest and recuperate.



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