Can't lose fat?

[Anonymous]

For the past several years I have been following a workout routine that I've really stuck to, and followed a healthy diet in hope I would get my dream body, or just become more confident. However, I can't seem to kick stubborn areas of fat, like a little pooch on my tummy. I incorporate lots of cardio alongside my weight training. And when I workout, I feel like I just get bigger with muscle and feel extra bulky, like my legs, I feel like they just get muscley with fat on top, am I doing the wrong exercises? I eat very healthy, I'm allergic to lactose and gluten so I stick with mostly protein, veggies, fruits, and grains. I'm just frustrated because I've worked really hard for a long time, and I'm still not seeing the results I want. Do you guys know what I'm doing wrong? Thank you!

[ATPPC]

What exactly do you mean by cardio? If it's been several years I would expect you to be able to run a marathon and that's approx. a third of a pound of fat burned, along with a boatload of carbs. Not telling you to start running marathons everyday but if you haven't been running then you better start it cuz that's your best option.

Can you run 5km nonstop? Any sort of cardio program should at least prepare you for that. If you can't then you haven't been doing true cardio.

Weight training works your fast-twitch fibres, which thickens in response to training and you get more bulky and muscular. Endurance exercises e. g. swimming, running, work your slow-twitch fibres more which get slightly bigger in size but mostly just become more efficient. Hence you become lean. Callisthenics (body weight exercises) is kind of a balance between the two.

If you feel too bulky switch out a bit of the weight training. And cardio should be your primary focus. TRUE cardio though, I don't know what you do but I've seen people jump on the cycling machines for 20 min with 0 resistance going at like 2 cycles per second saying they did cardio.

Cardio sessions should be > 30 min, that's when the main fat burning starts.

[Asker]

Yes, I try to run at least a mile each morning and have done several 5km in the last couple years. Thanks for the advice, I think you're right, I should probably be doing less weight training and more cardio. Is running the best cardio do you think?

[ATPPC]

Yes. The only other activity that burns more calories is cross country skiing I think... in terms of being able to do it for an hour. So yeah was serious when said it's your best option.

4km is my warmup so yeah I don't think a mile is enough lol.

You should try going for 10km at least. No where near enough for you to lose muscle mass and look like a skeleton.

[Asker]

Awesome, thank you! I will increase my running distance!

[dem134]

There really isn't a simple answer. Maybe your not working out with a high enough intensity, maybe yor diet is bad and your just not being honest with yourself, maybe you drink too much soda, it can be a combination of things. Do you log your workouts and your macros so that you can look back and figure out where your going wrong? If not then you need to start doing that.

[Asker]

That's a good idea, thank you!

[Drooogie4]

you'll just need to experiment more diet wise, though your diet sounds great.
More cardio, lower weight with more reps. That'll tone vs bulk.
Try yoga too. Its been shown to help stubborn fat because it releases lots pf toxins, and helps you use your enegery more efficiently.

[Asker]

Thanks so much, I'll try that!

[Drooogie4]

Wow, sorry about my spelling in that last paragraph.
*of, * energy
Haha

[mimieoa]

stop eating bread and cheese

[Asker]

Truth.

[Dtegesd123]

easy fix, do 15 minutes of HITT cardio. Don't know how you do your mile run, but maybe sprint 100meters, jog the next 200meters, and repeat for 8 times.

[Asker]

Thank you! I'm going to try that.

[Dtegesd123]

keep the weight training too. You want to lose fat, 1 lb of muscle burns 18 calories a day, on a rest day even when they aren't sore.

ATPPC says do plus 30 minutes of cardio. Let's compare the bodies of sprinters and marathon runners.

[orphan]

want to lose fat? eat zero carbs and stay consistent with your cardio.

that's the only way to get rid of the fat around the midsection. it's the most stubborn fat for evolutionary reasons.

[orphan]

it's really a matter of consistency as well. you can't skip here, or eat this just today. you just can't if you expect to burn off the fat most people don't bother w/.

[Asker]

Thank you!

[orphan]

no problem. get into the habit of doing a meal prep each week for yourself. so there's no decisions on "what am i gonna eat today". it's a strict regiment... and will become boring and bland. but it's what it takes.

[Asker]

That's a good idea, I should definitely do that.

[PartialisticMan]

Go to a doctor!!!