125 | Break Through Your Weight Loss Plateau by Spending Less Time in the Gym
01/24/25 • 15 min
In this episode, I am revealing the number one thing most people ignore when it comes to strength training so you can revolutionize your workouts and achieve the body you've always wanted.
Here's what you'll learn:
The Foundation of Effective Strength Training
Discover why progressive overload is crucial for:
- Shaping your body and achieving that attractive, well-rounded appearance
- Sustainable fat loss and muscle gain (body recomposition)
- Breaking through plateaus and seeing consistent progress
Mastering the 5x5 Routine
Learn how to implement a simple yet effective workout plan:
- Focus on five basic movements: squats, bench press, deadlifts, pull-ups, and overhead press
- Understand the power of the 5x5 protocol (5 sets of 5 reps)
- Optimize your time with efficient, 20-minute workouts
The Art of Progression
Uncover the secrets to steady improvement:
- How to choose the right starting weight
- Strategies for increasing volume over time
- When and how to add weight to the bar
Avoiding Common Pitfalls
Gain insights on:
- Why lifting the same weight for years hinders progress
- The importance of tracking your lifts
- Balancing progression with injury prevention
Ready to take your strength training to the next level? This episode provides the blueprint for consistent, measurable progress.
Resources for You- Take the Fat Loss Readiness Quiz
- Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
- Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
- Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
- Send Bryce an email at [email protected]
- Follow Bryce on IG at @rbryce_hamilton
In this episode, I am revealing the number one thing most people ignore when it comes to strength training so you can revolutionize your workouts and achieve the body you've always wanted.
Here's what you'll learn:
The Foundation of Effective Strength Training
Discover why progressive overload is crucial for:
- Shaping your body and achieving that attractive, well-rounded appearance
- Sustainable fat loss and muscle gain (body recomposition)
- Breaking through plateaus and seeing consistent progress
Mastering the 5x5 Routine
Learn how to implement a simple yet effective workout plan:
- Focus on five basic movements: squats, bench press, deadlifts, pull-ups, and overhead press
- Understand the power of the 5x5 protocol (5 sets of 5 reps)
- Optimize your time with efficient, 20-minute workouts
The Art of Progression
Uncover the secrets to steady improvement:
- How to choose the right starting weight
- Strategies for increasing volume over time
- When and how to add weight to the bar
Avoiding Common Pitfalls
Gain insights on:
- Why lifting the same weight for years hinders progress
- The importance of tracking your lifts
- Balancing progression with injury prevention
Ready to take your strength training to the next level? This episode provides the blueprint for consistent, measurable progress.
Resources for You- Take the Fat Loss Readiness Quiz
- Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
- Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
- Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
- Send Bryce an email at [email protected]
- Follow Bryce on IG at @rbryce_hamilton
Previous Episode
124 | Why Most Weight Loss Advice Keeps You Stuck
In this episode, I break down the real reasons why most traditional weight loss advice isn’t working for you and why it often leaves you feeling stuck, frustrated, or regaining the weight you’ve worked so hard to lose. I’ll unpack the myths about dieting and exercise, explain how your body really works, and reveal the mindset shifts and sustainable habits that lead to long-term success. If you’re ready to ditch the dieting extremes and take control of your health for good, this episode is for you.
What You’ll Learn in This Episode:
- Why extreme diets and overexercising set you up to fail
- How your body’s natural adaptations can work for or against your goals
- The importance of small, consistent habits in achieving sustainable fat loss
- Why mindset plays a crucial role in building confidence and staying motivated
- How to create a framework that supports your lifestyle, not fights against it
Key Takeaways:
- Traditional dieting approaches like extreme calorie restriction and hours of cardio do more harm than good. They disrupt your metabolism and make it harder to lose fat in the long run.
- Sustainable fat loss doesn’t have to feel like punishment. It’s about building small, effective habits like better sleep, higher protein intake, and simple strength training.
- Shifting your mindset to focus on what you can do and celebrating small wins is the key to creating unstoppable momentum.
Resources Mentioned:
- My Free Fat Loss Audio Course: Ready to stop spinning your wheels? Send me a message on Instagram, and I’ll send it straight to you!
Enjoyed the Episode? If this episode resonated with you, please share it with a friend or leave a review. Your feedback means the world and helps this podcast reach more people who are ready to build confidence in their body in less time.
Resources for You- Take the Fat Loss Readiness Quiz
- Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
- Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
- Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
- Send Bryce an email at [email protected]
- Follow Bryce on IG at @rbryce_hamilton
Next Episode
126 | The Real Reason Your Fat Loss Efforts Are Stalling
Ever feel like you're doing everything right to lose weight, but the results just aren't showing up? In this episode, I address the common frustration of feeling stuck despite your best efforts and reveal why the belief that you're "missing something" might be the very thing holding you back.
I'll get into two crucial questions you need to ask yourself:
1. Are You Truly Being Consistent?
Discover the hidden ways you might be sabotaging your progress:
- The impact of seemingly harmless "little bites"
- Why bending the rules "just this once" can derail your efforts
- The importance of honesty in your self-assessment
2. Have You Given It Enough Time?
Understand why patience is key in your transformation:
- The non-linear nature of progress
- Why lasting change requires trust in yourself and the process
- How to avoid the trap of chasing quick fixes and extreme measures
Learn how to:
- Leverage past experiences to inform your current approach
- Create a personalized plan that aligns with your lifestyle and values
- Embrace consistency as the true "shortcut" to success
I also share my own journey of overcoming the search for that elusive missing piece, revealing how I learned to create a custom approach that includes the foods I love and maintains my social life.
Resources for You- Take the Fat Loss Readiness Quiz
- Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
- Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
- Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
- Send Bryce an email at [email protected]
- Follow Bryce on IG at @rbryce_hamilton
If you like this episode you’ll love
Episode Comments
Generate a badge
Get a badge for your website that links back to this episode
<a href="https://goodpods.com/podcasts/fat-loss-simplified-strength-for-women-burn-fat-build-muscle-lose-weig-451230/125-break-through-your-weight-loss-plateau-by-spending-less-time-in-th-82924472"> <img src="https://storage.googleapis.com/goodpods-images-bucket/badges/generic-badge-1.svg" alt="listen to 125 | break through your weight loss plateau by spending less time in the gym on goodpods" style="width: 225px" /> </a>
Copy