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Hitting The Wall

Are you feeling like you are hitting a wall?  Are you “bringing it” everyday to your workouts and not seeing progress?  Are you getting on the scale and not seeing the numbers go down (be sure to check out my post yesterday on “Looking Past the Weight Scale“)?

If you feel like you are hitting a wall in your progress, then it is time to take a look at what you are doing and get back to the basics.  Let’s take a look at the following areas:


Remember that 80% of your results is your nutrition.  Have you dialed in your nutrition?  Hitting the perfect calories?  Hitting the perfect ratios (e.g. 50% protein, 30% carbs, 20% fat)?  Are you tracking it daily and using a tool to enter it daily?  Are you eating healthy and nutritious food?   Are you avoiding any cheat meals?   If you answered “no” or “I don’t know” to any of these, then nutrition is where you need to start first.

If your goal is to lose weight, then you MUST be running a calorie deficit.  You need to track this daily and make sure you are hitting the numbers.  If you are only estimating then you are probably over-eating, or at the very least, stalling your progress.  It is also important to hit your ratios.  If you are on the fat shredder program, you should be aiming for 50% protein, 30% carbs, and 20% fat.  Again, the only way to do this accurately is measure and track everything that goes in your mouth.  Again, if you are not doing this then this clearly explains why you are hitting a wall.


Remember that 20% of your success depends on the workouts.  You’ll hear me use the phrase “bring it” all the time.  For me, that phrase comes from Tony Horton on P90x and it has a lot of meaning to me.  It means you need to dig down deep and “bring it” to every workout.  It is easy to follow along the video and go thru the motions and never break a sweat.  However, if you light a spark in yourself and find your “why” for working out, then you will find even the most simple moves challenging because you are giving it more intensity and driving yourself to increase your numbers over the previous workout.  That is how you make progress and that is how you break through walls.


Let’s say that you are tracking your calories, measuring everything, eating clean and not cheating, and bring it every single day and still are not making progress.   In that case, you might literally be hitting a wall, or in other words, a plateau.  The human body is an amazing machine.  Even though you are using a Beachbody program and putting your body under a lot of exercise stress, your body might already be adapting to the change.  So, if you are using a program and feel it is becoming less challenging, then it might be time to do a little “muscle confusion”.  I think the P90x program describes this very well.  You will do a series of DVDs for 3 weeks and just as your body starts to adapt to them, you switch it up and do a different set of DVDs.  The idea is that you are continuously bombarding your body with different moves so that it never has a chance to adapt to them.  Personally, I always look forward for the switch.  I always get sore the first week and that is how I know it is working because muscle confusion puts a whole new strain on the body.

You have to remember that I started my fitness journey at 275 lbs. and got down to 177 lbs. in just one year.   That is almost a 100 lbs. of fat off my body.   I dare say that P90x became somehat “easy” for me.  LOL!  Well, I’ll never say it is easy because it is one of the most challenging exercise programs out there, but it definitely got easier than it was when I weighed a hundred pounds more.  So, what did I do to break my plateaus?  I started doing P90x and Insanity hybrids.  I even purchased a weighted vest and wore that to workout.  These changes helped me take my performance to even higher levels.

So, if you feel you are hitting a wall, first be sure to take an honest look at your nutrition and fix it, make sure you are hitting your calories and your ratios.  Second, be sure to “Bring it” with intensity to every single workout and don’t just go through the motions.  Lastly, be sure to push yourself to give your body “muscle confusion” and move up to higher levels of difficulty.

If you feel you are hitting a wall, feel free to ping me with any questions.  Keep “bringing it”!

-Coach Fred


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