What is going on guys? Welcome back to another episode of the Air

Robert's Fitness Podcast. I hope that you were having a great day thus far in this episode. of the Air

Air Robert's Fitness Podcast. I hope that you were having a great day thus far. In this episode today, we're going to talk about when should you lower your calories, what should you do if you're not making hit a plateau? Maybe you've been making progress, but now it just seems like the scale is not moving, your clothes aren't fitting differently, you're not seeing your body change, I'm going to run through everything you should do to kick-start all of that back up and allow you to see the progress that you want to see.

And really, I'm just being honest with you, this podcast is

essentially free coaching. This is what we do with our members, with our clients

when we coach them through their weight loss journey, like whether it's we're

doing their weekly check-ins or like you know we're

assessing their progress and making adjustments this is the exact program the exact thing that we

follow so I'm giving it to you I want you to I want to help you I want you to see the progress and so buckle up and let's get into this.

Before you make any adjustments you're going to have to go through a checklist and you may have heard me reference this checklist before, but even if not, I'm going to go

ahead and mention it right now. So first and foremost, you have to check off and make sure

it's been at least 21 days. If it hasn't been at least 21 days, you have no business

making any adjustments to your program, whether it's your nutrition program or your workout program.

And I'm saying this because a lot of people, there's two things that go on here.

Number one, a lot of people think that like you know it's been a week and I'm not seeing progress and so I got to change

When have you ever done when have you ever accomplished anything massive in a week?

When have you, like, did you date your partner for a week and were like, oh yeah, let's just get married?

Like I think not, I mean if you did, kudos to you. Like I think not. I mean if you did kudos to you but I think not.

Nothing and you don't know if anything's working or not in a week when you go to

you know a job unless there's something that's just like a completely absurd happening it

probably takes you a while to know like do you like the job do you not like the job do you

like the people do you not like the people like things just take time

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