Reasons you’re not losing body fat and 5 tips to help

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I get this question daily…

“Why am I not losing weight? My body fat hasn’t changed, what’s wrong with me?”

If you have ever asked yourself this same question, you’re about to find a few reasons that may be holding you back.

It’s not always black and white or a simple change to get the effect, but below are some of the reasons you could not be losing weight and stubborn body fat:
*this is a list of reasons, some may not be an issue for you*

•You eat too many calories a day
•You eat too many starchy carbs
•Your workouts do not assist in burning fat
•You have too much daily stress
•You do not let your body recover enough following workouts
•You spend too much time doing cardio
•You do not lift weights
•You have a low resting metabolic rate
•You do not have enough muscle tone to help burn off body fat
•You eat healthy, but cheat too often
•You do not workout consistently enough
•You are not keeping a food log
•You do not drink enough water
•You do not believe in your goals strongly enough
•Wheats and grains are your primary fuel source
•You eat a lot of sugary foods *other than fruit*
•You do not plan out your food in advance
•Your workouts and schedule is the same each day
•You eat the same foods every day
•You lost weight, but it was muscle tone, leaving you with more body fat than before
•You do not do full body workouts
•You hang out with people who do not support your goals
•You drink too much alcohol
•You only workout select body parts

While not every reason that is on this list will apply to each and every person, I hope a few of these items have stuck out to you.

Here are a few action steps you can start taking right away to start achieving weight loss and dropping body fat:

1. Find out your total calorie intake needed to maintain your bodyweight, best way to do this is by taking your weight and finding out your body fThe none you have your weight and body fat, take your weight and minus your body fat. When doing math with your body fat move the decimal over 2 spots (26% would be .26 when doing math) here is a weight and body fat example person weights 140 pounds and has 20% body fat. 140 x .20= 28. 28 is your total weight in body fat. Now minus your 28 pounand from 140 to find 112 (140-28=112) this 112 is your lean muscle tone including muscle, skin hair and bone. Take 112 and times it by 13 (112 x 13. =1456) 1456 is your daily maintanence calories. At these calories you will not gain weight nor lose weight but just stay the same. To start losing weight, start by dropping 400 calories from your diet, anything more than 500 will starve your body and will actually hinder your results.
Here is the math example again. 140 x .20 = 28 -140 = 112 x 13 = 1456 (-400/500= 1056/956)

2. Stop doing so much cardio and start adding full body workouts including weightlifting and muscle endurance movements. Try and increase the lean Muscle tone. Think about your muscle tone as being wood for a fire. If you had a burning fire and you need to keep it going you would put logs on top. This helps the fire continue to burn and even grow stronger, your muscle tone is the exact same. It helps your body burn and process fat and makes your body one big fire.

3. Start food logging and keeping a daily journal of activity. By keeping track of exactly what you do and put into your body it’s a lot easier to figure out whether you’re having too many cheat meals, you may be drinking too much, not enough calories, too many calories, or just not working out enough to make adequate use of what your food intake is. It will also help you determine if you’re making correct choices.

4. Change up your workout and daily food intake. If you constantly are working out at the same time doing the exact same workouts or eating the same food daily you’ll want to change these things up as your body has likely hit a wall. Your body adapts to the daily tasks and food that you eat so you always want to be adjusting and throwing your body for slight curveballs by changing up your exercise movements, the food that you eat, and the times of activities you perform.

5. Make good food choices. Good food choices consist of eating primarily meats, vegetables, fruits, and nuts — eating wheats, grains, legumes, and dairy are very hard on your body. By taking them out you will be more successful at dropping body fat and weight. It also helps because your caloric intake for your weight will be more suitable and you’ll have more energy from eating good food choices. For more ideas and simple nutrition tips check out, and

If you have any questions feel free to leave a comment and we will answer them!

Training… The minimum affect

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Setting a goal to lose weight, gain muscle or just become healthier takes hard work, dedication and commitment.

Well one place I don’t see this take place to often is in a fitness program.For most of us, when it comes to doing a task we typically do the minimum amount of work possible to finish the task.

  What do I mean by that statement?


Well let me tell you…… A lot of times someone- lets call her Pam, will set a goal, let’s say to lose 20 pounds of body fat.


What Pam then proceeds do is join a gym, crossfit, or bootcamp. after joining Pam says to herself “I set a goal of losing 20 pounds of body fat, so I better start by working out EVERYDAY”.


Pam then proceeds to start going to the gym daily, spending 45 minutes doing weight lifting, 20 minutes doing conditioning, and an additional 30 minutes doing some sort of cardio such as running on the treadmill.

Let’s say Pam does follow through with the thought of going everyday but skips Sunday for one “rest day” a week. If she spends 95 minutes a day (45 weight lifting, 20 conditioning, and 30 doing cardio) Pam has now spent 570 minutes a week at the gym working out. That’s 9 hours and 30 minutes spent at the gym working out!

I’m going to step away from the gym for a quick paragraph now…..

Let’s say Pam goes to the doctor because she feels like shes coming down with a cold. Pam walks into the doctor, explains the symptoms and waits for the doctor to tell her wether she is getting sick or not. The doctor proceeds to tell Pam that she has a illness that will take 6 months to get over, and that she needs to take a pill 1x a day, 3 days a week for 3 months and then 1 pill a day 4x a week for the remainder 3 months.

After the doctor tells Pam this, he writes the prescription and sends her on her way.

Question…… The doctor told her that she needs to take 1 pill a day 3x a week for 3 months, then 1 pill a day 4x a week for the remainder 3 months…….

Pam gets the recommended pills and starts the next day……….

Do you think she said “well more is always better ill just take this pill everyday for the first 3 months, then 2x a day for the seconds 3 months”?

Probably not because the doctor recommended the dosage to help her get better. She also knows that if she takes more then the recommended amount she could get even more sick due to overdosing. Why did I just go into a hypothetical story about Pam being sick?

Because while fitness and pills are two different things, they both have a recommended dose and Minimum amount to achieve the desired results. In one case Pam wants to lose 20 pounds, in the other Pam wants to recover from being sick. If Pam took more than recommended and prescribed her results would not have been better or faster, the same applies to fitness. While in this case Pam thought more is better, it is actually just like taking to many pills to become “better”.

“But wouldn’t more be better to get a result faster?”

Just like pills, if Pam trained everyday a few things would happen

1. She would be extremely wore out leading to her body not recovering properly and release the 20 pounds of body fat she wishes to

2. The excessive training and 9 hours and 30 minutes she spent I the gym would lead to a good amount of overuse, and lead to common overuse injuries.

3. She would get mentally drained and wore out because she would be training everyday but seeing very little return on her investment (9 hours and 30 minutes in the gym each week)

“so what do you recommend?”


The best results come from one of two training protocols: an every other day training program, ie- training Monday, wednesday, Friday, and Saturday this would be four training sessions in 7 days.


Or a 3 on 1 off program, this would be something like working out Monday, Tuesday, Wednesday and taking Thursday off. Then working out again Friday Saturday and Sunday, taking Monday off. While this may be close to “everyday” it’s very opposite as you would workout 6 days out of 8, compared to 6 out of 7 days.


The best results come from the rest and recovery from the training, not the training itself.


It’s also important to make sure that every fitness dosage you take is the highest potency and value on return.


What do I mean? Take ibuprofen.


You can buy 200mg, 500 mg, or 1000mg. If you needed to take 1000mg a day, would you take 5 of the 200mg, 2 of the 500mg or just one 1000mg? You’d probably choose the 1 pill of 1000mg over the other two because its only 1 pill and gives you all you need. When training look for the 1000mg pill over two 500mg pills.


Look for a high potency workout and only take one dose a daily either every other day, or three days on and one day off.


Summary- when it comes to fitness results, more is not always better. The minimum effect is huge when it comes to seeing great results. And look for the potent workouts that you can get your daily doses all in one.


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