Eating well and working out regularly, but still struggling to lose those stubborn pounds? Weight loss is usually a gradual process and unfortunately, it doesn’t happen overnight. While some people simply need more time, other factors may be holding others back. What are they, and can we change them?
What are the main reasons and factors that keep our fat-burning workouts from working?
You’re eating the wrong foods
If you’re not losing weight, the first place to look is your kitchen. Some people focus all their energy on burning calories, without considering what they’re fueling their bodies with, even though the right diet makes up at least 80% of the “battle.”
The rule that applies to everyone is to eat natural, whole foods. Try to have starchy (complex) carbohydrates (such as potatoes, brown rice, and grains) on strength-training or high-intensity workoutdays. On rest days or when doing light cardio, try to eat only protein and vegetables, with minimal amounts of these carbohydrates.
Avoid bread, sugar and any other processed foods. Ideally, choose foods with as few ingredients as possible—as a rule, if you can’t pronounce the name of an ingredient, it’s probably best not to eat it.
You’re eating too much
If you’re already following a diet but still aren’t seeing results, you may simply be eating more than you need. To lose weight, your body needs to be in a calorie deficit —that is, you need to burn more calories than you consume. At the same time, you shouldn’t starve yourself. It’s all about balance.
You should eat whenever you feel hungry and eat slowly enough to stop just before you feel full. Healthy snacks throughout the day will definitely help prevent you from overeating at main meals.
You’re doing too much cardio
Cardio workouts are an important part of your workout program. They support heart health, boost your metabolism and burn plenty of calories. But if you do only cardio, or too much of it, you may find yourself getting nowhere.
Long cardio sessions, such as 90 minutes on the elliptical, or regular 15-kilometre runs can significantly reduce lean muscle mass, which is extremely important for boosting your metabolism and burning calories. Workouts like these teach your body to focus more on endurance, so it holds on to fat to maintain sufficient energy reserves.
You’re not lifting weights
This goes hand in hand with the previous point. Yes, cardio exercises are an important part of a workout program, but the best way to lose weight and build lean muscle is to combine strength training with cardio. The more muscle mass you have, the more fat your body will burn.
Another option is high-intensity interval training (HIIT). It helps your body produce hormones that target stubborn fat.
You’re not training hard enough
There’s no precise formula for exercising properly and eating healthily—you need to figure out which combinations work well for your body. If you can’t, consult a team of specialists—a personal trainer and dietitian, who can work together to create the right personalized training and diet plan. The fitness clubs of Pulse Fitness & SPA work withproven trainers and nutritionists, which not only ensures a professional approach and real results, but also saves you time searching for specialists.
Spending more time at the gym does not always mean better results. The effectiveness of your workouts depends on their intensity, not their duration. The harder you train, the shorter your workout will be. You need to make the most of your time at the gym to achieve the “afterburn” effect, which boosts your metabolism for the next 24–48 hours.
You don’t rest enough after working out
Recovery and rest are often more important than the workout itself. During this period, fat burning is at its most intense. You can choose between light cardio, stretching, or complete rest, but don’t skip your recovery time.
Exercise is also a form of positive stress for the body. When there is a balance between exercise stress and rest time, the body stays healthy and starts burning fat. However, when the body doesn’t recover properly, it starts producing large amounts of the harmful hormone cortisol (the stress hormone).
On the one hand, it is necessary for exercise, as it is involved in processes that supply energy to the muscles, but on the other hand, if the body is exposed to it for a prolonged period, this can lead to negative effects, such as stubborn fat , for example.
Besides exercise, other sources of stress that create an excess of cortisolinclude your personal or professional life, which can also affect how effectively you lose weight.
Genetic factors
It has been proven that your results at the gym also depend on your DNA. Genes are a determining factor in both body composition and its ability to change. Genetic tests can provide information about the genes linked to your strength and endurance, risk of injuries and recovery capacity. Based on these results, personalized meal plans and workout plans, tailored to your genes.
Health reasons
A number of health issues and related medications can also limit your fitness results. These include thyroid conditions, diabetes, and the use of antidepressants, beta blockers, corticosteroids, etc.
Body analysis with a 3DFIT scanner
If you want a fast, professional and reliable recommendation for the right workouts and dietfor your body, or you want to track your progress at the gym, you should know about the 3DFit scanner. This scanner measures your body data in just 30 seconds—quickly, accurately and completely painlessly.
The device is available at most Pulse Fitness & SPA clubs and is a key part of diagnostics at Pulse Health Center – the detox clinic, for weight loss and anti-stress treatments in Sveti Vlas. It is suitable for beginners and advanced fitness enthusiasts alike, and the first scan is free for Pulse Fitness club members.
What is it?
The user steps onto the device, which takes a scanning “snapshot” of their body in about 30 seconds. The main results it provides include weight, height, % body fat, % bone density, muscle mass, body measurements and other figures, all with guaranteed accuracy. These results provide a basis for creating a suitable fitness program for weight loss, as well as tracking fitness progress through periodic monitoring.
The scanner also detects potential metabolism issues. If any are found, it is advisable to consult a professional to prepare a meal plan, tailored to your body’s rhythm and food preferences. The scanner assessment also provides information on which foods to avoid or include to boost your metabolism. We recommend a menu rich in protein, fiber, healthy fats and carbohydrates.
How can we improve our diet and training routine to get better results from weight-loss workouts?
Eat breakfast
If you skip this important meal, you risk not having enough energy throughout the day. Even the word “breakfast” shows how important it is—from the English “Break-fast” means breaking the fast (the overnight fast).
During the night, the body uses up important vitamins, minerals, carbohydrates, fats and proteins, to recover. Eating a healthy, balanced breakfast provides your body with the fuel it needs for the day ahead. It also helps prevent poor food choices for the rest of the day.
Be patient and consistent with your workouts
Consistency brings results. If you miss a gym session, try doing a few exercises at home or even at work. Daily physical activity is the most effective way to shape the body you want.
Get enough protein
Many people don’t consume adequate amounts of protein. If you want to shape your body, a balanced diet and physical activity are essential. If you work out a lot and lift weights, but don’t get enough of this “muscle-building nutrient”, you risk losing lean muscle mass, and your workouts may have a negative effect. On a diet of 1,500 calories a day, 50 g of protein is recommended.