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Posted by on Nov 4, 2012 in Fitness Tips | 4 comments

5 Reasons Your Body Isn’t Melting the Fat (And what you can do about it)

You’ve started your new workout program, but you just aren’t seeing the stubborn fat drop off yet. You’re working incredibly hard, but the expected results aren’t rolling in.

Fat-lossIt’s one of the most common quandaries to find yourself in, and if you google around a bit, you’ll see you’re by no means alone.

It’s not at all uncommon to run an entire fitness course and see lots of change in your body (muscle firming, weight distribution, improved balance, flexibility, strength, etc.) without actually seeing the fat disappear.

First of all, I hope you already know that it just isn’t possible to “spot reduce.” When you lose fat, you lose it all over. Men and women tend to store fat in particular areas like stomach, hips, and thighs, but targeting those areas with exercise will build the muscle, but not burn the fat.

However, there ARE methods for fat-burning that really do help, ESPECIALLY when used in concert with a great workout method.

1. You’re eating too many bagels, bread, and muffins.

Whole wheatAny food made from refined flour (even products touted as “wheat” or “whole wheat” or even “whole grain”) has an incredibly high carbohydrate content. These particular carbs are digested incredibly quickly since they are already so refined and processed, which means your body typically sends them straight to fat storage. The worst part is that they aren’t satisfying to your hunger, which makes you want to eat even more of them!

2. You haven’t cut back the potatoes, pasta, and rice.

These are three more of the dreaded “white foods” that simply won’t help you burn off that stubborn fat. High-carb foods cause your body to flood your system with insulin to deal with these carbs, which function as simple sugars, and again, they go straight to fat storage.

3. You’re doing too much long, slow cardio.

Over and over again studies are showing that repeated bursts of intense exercise (think intervals of one or two minutes, with 30 second recoveries in between) burn up to 9 times more fat than long, slow cardio workouts. Doing interval work (like fartlek runs, etc.) turbo-charges your metabolism, and lets your body build muscle and release fat.

4. You need to increase your protein intake.

Protein-groupsIf you’ve been eating lots of processed foods all your life, you have convinced your body that it’s starving, because you’re feeding it high-calorie, nutritionally worthless foods. Since your body believes it’s starving, it works extra hard to store enough fat to tide you through the nutritional desert. But you can turn the process around by adding lean proteins back into your diet (as you eliminate the processed carbs).

5. You need more sleep and recovery time.

Getting less than six hours of sleep (or more than eight) increases your chances of having too much belly fat, especially if your 40 years old or younger. In addition, people who are under a lot of stress (read, not getting enough rest) also have high levels of the hormone cortisol, which is connected to the build up of fat tissues.

What’s working for you?

Join in the conversation by leaving a comment below. Let us know what you’re finding works well (or what doesn’t work at all) in the war against fat.

 

4 Comments

  1. Hey, have this same problem.
    I got a new work-out and i am not loosing wait, nor gaining any.
    I would like to get my body fat down so that the muscles can be seen separately.
    I have talked about this phenomenon to my training coach. He answered that I can better eat 7 times a day(in small portions) than 3 times per day in large menus. As you would maintain burning fat. I do not know whether this is true. I also started to drink whey-shakes to get extra protein on work-out days. is this advisable?

    Thank you, best regards.

  2. pls adive me of my diet food and melting fat excerise

    Thanks bro

  3. I eat too many Carbs as I bake my own bread, I eat lots of Potatoes, Rice and Pasta, I eat lots of protein and I barely get any sleep.

    I cannot see myself stopping tbh, cutting out them foods is a no no and I naturally only sleep like 4 hours a day, can’t help when I want to wake up.

  4. I’ve been working out to Insanity for two weeks. I’m already seeing a change in my measurements but not on the scale. I started a low carb diet the day I started Insanity. I wish I could see a change in the scale. I’m not feeling anything in my abs. I try very hard to keep the abs tight like Shaun says, but I just don’t feel the burn in my abs that I’m feeling in my legs and arms and my butt. Any advise on how to work the core harder?

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