Well its hard to estimate if u dont measure professionally.
One thing that happens is that your core starts to gain muscle and push the fat outside, so it might even seem like u gain some bellyfat eventhough u have been losing fat the entire time
a good body is 80% kitchen 20%gym
you need to eat more cheeseburgers they make you skinnier
You haven't been in a caloric deficit.
You lose weight in the kitchen, not the gym. Also if you're really unable to stick to a strict diet (like me), at least just consume less calories.
count your calories on myfitnesspal and be in a caloric deficit
Fix your diet and put yourself at a caloric deficit
As others have said losing fat is mainly due to being in a caloric deficit. Do not diet too hard though, as you will lose muscle mass being in a caloric deficit too.
If you are in a small caloric deficit then you will lose fat over time while minimizing muscle mass lost.
If you struggle controlling your intake you could try something like an 8 hour fasting window.
Cardio is good for your health but not great for fat loss, the most fatloss will be from anabolic exercise aka weights, or if you are doing cardio try to mix in some HITT training in there.
I had the same problem when I started going to the gym. What worked for me was to go down on my portions and make sure to get the golden 7-8 hours of sleep. Just stay consistent with food, sleep and gym and you´ll see the progress. You´re doing great, keep crushing it mate!!
One more thing noone mentioned here is consuming enough clean water. If you are on a weight loss you should definately consume at least 2,5 - 3 + litres of water a day as it is medicaly needed for your body to process fat cells and clear them from your body.
its super hard to lose fat and build muscle, if u gain muscle u need surplus, how u want to lose fat in a calorie surplus
Cut in sugar and salt and make cardios everytime u go to gym, u will lose .
I did that and i lost it
as people has mentioned, losing weight is more about diet than exercises.
the hard part is eat less food, try things like chicken, meat, beans, things that keep you satisfied for more time, get out of pasta, bread, sugar and all those things that after 20 minuts you want more.
The onla way to lose bf% is to plan your diet, also keep in mind you have to be in a caloric deficite but have from 1.2-1.7 gr of protein per kg that you weight so you dont lose much muscle, protein helps with that. Also try intermediate fasting.
Its simple, bro. Just burn more calories than you consume.
stop doing soo much cardio, try to eat more protein and focus on weightlifting.
Cardio is ok 2-3 times/week but don`t overdue it. It will slow down your methabolism. Ever saw people that only do cardio for a shit ton of time & still look the same ? Thats why. If you want to lose fat focus on your food sources.
80% is the food, 20% is the gym
You need to be in caloric deficit, stop eating bread n processed sugar, sweets/ sodas etc, increase protein and fat, drink a lot a lot of water to make your metabolism faster.
I've never done any cardio, but my gym session is really intense, 45-60 minutes of high intensity workout
Lose fat can only be seen, not by look at weight scale. As you lose fat, you gain mucles what keep you on the same weight forever. That’s why people who want to lose weight run, because running doesnt really give you more mucles but burn fat. You only gain mucles by doing heavier weight load, not by repreating. That’s why YTers who does «I did 100 pushups for 100 days» get shitton of dislikes, because you have to increase to gain muscles.
It seems like you train to gain mucles and lose fat, no wonder why you cannot see it on the scale. You need to see it on your body with your own eye. That’s why take a before gym picture is important. But you are 3months too late. Take one now, do gym for a month and take a new picture and them compare them.
There is literally no point of doing gym if you dont have fixed your posture. As bad posture will provent you from target mucles you want to do. Most people dont have that bad posture, but some do.
Losing fat starts in the kitchen. Lose carbs/sugar and see body fat melt.
if you are not way too fat id advice you not to try loosing fat atleast in your first year or two of gym when you gain alot of muscle and power. eat train and rest alot. you have so much more space to grow under the fats and when you get there you will need to burn much less fats if even any in order to have good shape
Being unhealthy (drink soda) gives you short temporary energy, you can feel ready for gym but your energy disappear straight away. That’s why Red Bull and energy drink is bs for CS, as they give you short energy burst. It’s better to drink water and stay healthy, as it will give you a more consistant energy
Just Keep pushing and don't be discouraged, If you have fed properly, have rested enough, soon the result will come
Do intermittent fasting. You can start with 16:8 by skipping breakfast, but aim for one meal a day or 20:4 or at least 18:6. No snacks and try to eat healthy low glycemic whole foods.
if youre not the measuring guy, just focus on creating good habits, eliminate bad ones, and try to one up yourself and never fail and succumb to weakness, if you do that youll see positive results and others will to as soon as 6 months guaranteed, it doesn't even matter what you do, the attitude alone will keep you on the right track, and by time youll realize your mistakes and correct them
u dont need to do cardio to lose fat lul
9% and only did weights
3months is nothing most people have been going for 3years + without significant visible muscle gain
u stored that fat cells for literally all ur life, and u think they will be gone in 3 months? :D
Stop doing cardio and switch to HIIT (High Intense Interval Training). Google a bit about it and try it instead of cardio
low testosterone or not clean food
just eat at maintenance calories and you'll gain muscle and lose fat at the same time since you're a beginner
keep going, the summer is around the corner.
yea dont eat too much roflmaokekWutlolhahatopkek
start planking daily for around 5 minutes at least, and be patient you won't become arnold within 3 months lol
If you want to lose fat focus on cardio for atleast 30 mins with pauses, and then go gain some muscles for 40-50mins.
u cant lose fat and gain muscle at the same time
my advice is to cut your carbs to minimum (20-50) grams per day. Rise proteins and fats (like avocado, cottage cheese, nuts and so on) remove sugar and fast food. After 3 days of this "diet" your body will start to burn your fats (don't need do that cardio and HIT training shit, cuz cardio and HIT is burning fat inside of your muscle it's pointless to do it by thinking what it will burn your fat. you can do cardio 1-2 a week just to improve your stamina.) you will have enough energy to train so you can workout with heavy weights because your body works better with ketones. than for this 3 days drink electrolytes and vitamin B complex to feel better. So you will burn your fat fast and don't be afraid by losing muscles, cuz you dont have any muscles (67kg..) and after you can bulk up.
P.S. go to muay-thai/box or mma it's better than gym ;)
Start to measure your calories. You can use an app called "Fitness Pal". If you wanna lose fat you gotta have the right diet. If you wanna lose fat you will start feeling weak and your muscle and strength growth will not be that good.
>Count your caloric maintence
>subtract 30%-40% from it
>Stay on that calories for 3-4 weeks
Comeback to bulking for 3 months and repeat