The majority of change in your body will happen when you train on the fringe of your abilities. In other words, the more time you spend training at your limit, the more weight you will lose.

The main issue here, however, is that many people don't like pushing themselves to the edge. Instead, they would rather remain within their limits even if it means being stuck with a body they don't want.

So here is how to bust out of your plateau:

1. Disrupt your routine: You don't need a major change here, but taking small steps to make yourself uncomfortable will eventually desensitize you to the discomfort associated with change. This may seem a little intimidating at first, but you have to start somewhere.

2. Quantify fear: If you simply let fear linger in your head, you are less likely to ever take action. And if you don't take action, you won't notice any results. And by writing fears down, they usually lose their power because you notice how exaggerated they are.

3. Envision yourself training at the next level: Doing so will not only provide psychological and confidence benefits, but it will also let your nervous system test run the new method without having to physically endure the effort.

4. Tackle things one at a time: You don't have to reach the next level or step in your training all at once. You can do it one piece at a time. The only exception here is if you have a personality that likes to seem rapid and extreme results.

5. Tap into your social support: Having social support is a great way to empower yourself for changing. You see, we are all social beings and tapping into social power is a great way to get to the next level. Even better, enlist a training partner that is already at the level you seek.

Not pushing yourself is a surefire way to never get the body you want. If you really want to reach the next level, you have to push yourself very hard and always strive to take it further.

Writer Katherine Crawford, a Harvard exercise expert and former arm fat sufferer, instructs women on how to get thin arms with exercise and diet. Discover how to get sexy arms by visiting her website about slim and defined arms now!