#353 - Why You’re Not Burning Fat (Even if You Work Out 3x a Week)

In this episode of the Newbie Gains Podcast, Coach Pat uncovers the five most common reasons why you're not losing fat—even if you're hitting the gym 3–5 times a week. From cardio confusion to weekend overeating, he breaks down the real issues that sabotage fat loss and shares what actually moves the needle when it comes to getting leaner.

🔑 Key Takeaways:

🔹 1. You’re Not in a Calorie Deficit

• Workouts burn fewer calories than you think.
• You can't out-train a bad diet—fat loss starts with eating fewer calories than you burn.

🔹 2. You're Doing the Wrong Workouts

• Isolation and random movements won’t cut it.
• Focus on compound lifts and progressive overload to build muscle and burn more calories.

🔹 3. You're Not Moving Enough Outside the Gym

• Your steps and non-exercise movement (NEAT) matter more than you think.
• Aim for 8,000–10,000+ steps daily to support your deficit.

🔹 4. Your Sleep and Stress Are Killing Progress

• High cortisol from poor sleep and chronic stress leads to fat retention, especially belly fat.
• Prioritize rest, naps, and manage stress for better fat loss results.

🔹 5. You're Inconsistent Without Realizing It

• 5 good days + 2 bad days = no fat loss.
• Weekend overeating can erase your weekday deficit.
• Consistency across all 7 days matters.

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