These are the 5 reasons why you don't lose fat

How to lose body fat?

Losing body fat can become a torment and, believe it or not, carrying out a strict regimen of sport and diet can be insufficient if you do not follow the right strategy. For this, at Fitness Tech we have compiled five major reasons why you might not be burning as much fat as you need and how to solve them.

Five reasons why you don't lose fat

1. Lack of consistency in strength exercises: Specific strength training for each area helps build muscle and speeds up metabolism. But lack of consistency can cause results to remain static. If you do a weekly workout that combines cardio and strength, try to average at least two days of strength.

2. Increase the intensity of cardio: Cardio is an excellent complement for fat burning, but it is not always enough on its own. Try increasing the intensity by incorporating routines like HIIT, which consists of combining short periods of speed and high-intensity exercises with other times of rest or active recovery. You can also incorporate other exercises such as jump rope or martial arts training, which usually combine strength and cardio very effectively.

3. You do not adapt your diet to your problem areas: The diet is fundamental to losing fat from any part of the body, but personalizing it according to your areas of greatest accumulation is vital. Avoiding processed foods, sugars, and saturated fats can have a positive impact on areas like the abdomen, while maintaining an adequate level of protein helps preserve gained muscle, especially in the glutes and legs.

4. Lack of rest and muscle recovery: Rest not only prevents overtraining but is also vital for fat burning and muscle regeneration. If you want to work on specific areas like the glutes or legs, allowing at least one day of rest between intense workouts in these areas helps maximize results.

5. You do not train specifically for each area: The belief that a generic workout will reduce fat from the whole body can be ineffective if you have localized fat. By working specifically, you can activate the muscles of the area in question more, favoring toning and, in some cases, promoting local fat burning.

Specific fat-burning routines

Abdominal Area

• Recommended exercises: Plank, twisting crunches, mountain climbers.
• Suitable cardio: HIIT, burpees, or stationary bike in high-intensity intervals.
• Diet: Low in simple carbohydrates, rich in protein and fiber to avoid fat retention in this area.

Glutes and Hips

• Recommended exercises: Weighted squats, hip thrusts, lateral lunges.
• Suitable cardio: Sprints and stair climber, which activate the lower body muscles.
• Diet: Add healthy fats (such as avocado and nuts) and protein to tone the glutes and reduce hip fat.

Arms and Upper Back

• Recommended exercises: Push-ups, tricep dips, dumbbell rows.
• Suitable cardio: Jump rope, rowing, and boxing to mobilize the upper body.
• Diet: Maintain an adequate protein intake and avoid sugars that promote fat gain in arms and back.

Equipment and Support at Fitness Tech

For an effective transformation, having the right equipment is also important. At Fitness Tech, we offer specific equipment such as multipower machines, weights, resistance bands, and treadmills that can customize your training and help you target the areas you need to focus on.

Remember: The key is consistency, variety in training, and an adapted diet and rest.