Working Out But Not Losing Weight?
today, I want to discuss the topic of what to do if you’re training hard in the gym, trying to loss fat, but you’re
not getting any real results.
So, we’ve all seen that guy or girl at the gym who always seems to be there, running on the treadmill, lifting weights, taking spin classes or whatever else, but who always seems to look the same week after week, and month after month.
But how is it possible that someone could put in so much effort at the gym and still not lose a pound of fat? Well, it’s actually very simple.
And it’s known as the “Law of Energy Balance.”
Beyond specific workout nutrition and supplementation principles, losing body fat ultimately comes down to one very simple truth.
And that is that you must create and maintain a calorie deficit where you are consistently burning more calories than you consume.
It doesn’t matter how hard you train in the gym, and it doesn’t matter how healthy you think you’re eating.
If you aren’t in a calorie deficit, you aren’t going to lose an ounce of fat, period.
Body fat is a stored form of energy, and by creating a calorie deficit where the total amount of calories that you consume each day is insufficient to fuel your daily needs, you force your body to break down that excess fat to use as a source of fuel.
It’s really as simple as that.
And this is why it’s perfectly possible to train your ass off in the gym, six days a week, and still not see any positive — sorry, positive results at all from your effort.
If you’re simply going home and then replacing all of those burnt calories through your diet, you’re not going to make any progress at all.
And since weight training and cardio stimulates your appetite, the people who aren’t aware of this basic foundational principle will often over-eat without even realizing it.
Remember, it’s way easier to consume 400 calories through your diet, than it is to burn 400 calories at the gym.
It might take 45 minutes of running on a treadmill to burn 400 calories, while a couple of extra snacks per day will easily replace that same amount.
Even if you’re following what you consider to be a healthy diet, it will make absolutely no difference at all if the total calorie content is too high.
Speaking purely in terms of fat loss, the person who eats cookies, and chips and ice cream but maintains a calorie deficit is far and away ahead of the person who eats rice, and chicken and broccoli but eats at their calorie maintenance level.
So, the simple solution is to start tracking your diet.
Even if you’re not tracking it with absolute precision, you still need to have a basic idea of your overall calorie needs for fat loss, and what you’re consuming throughout the day.
If you don’t, you may end up wasting weeks, months or even years of effort getting absolutely nowhere.
So, the basic process is actually very simple.
But the first step is to determine your calorie maintenance level.
And this is the number of calories that you need to consume daily in order to maintain your current weight.
And the second step is to reduce your calorie maintenance level by 15% to 20%.
And this will create a calorie deficit that’s large enough to stimulate optimal fat loss while protecting your lean muscle tissue and without starving yourself.
For most people, the Harris Benedict Formula will work well to calculate this.
And to make it even easier.
You’re just going to enter in a few basic stats about yourself, and that calculator will then determine not only your daily calorie needs, but your protein carbohydrate and fat requirements as well.
So, again, you don’t have to nail this down with 100% precision.
But if you can at least hit those numbers with reasonable accuracy, your results are going to skyrocket in comparison to the person who completely ignores this aspect of their fat burning program.