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For those who have been working out for a while and aren’t seeing the results they want – it can be really upsetting. With some slight adjustments, you can increase your fat burning potential and see the muscle definition you are looking for.


Stress has a lot of adverse mental effects. Yet one that isn’t talked about enough is that stress is one of the main issues when it comes to fat loss. Stress increases fat storage in the stomach area. When we are under pressure or feeling stressed, our bodies pump us with cortisol. It is this cortisol that promotes fat storage – more specifically around the stomach area.

What to do then? Stress management doesn’t happen overnight, but it is important to find ways to reduce it as soon as possible.

Sleep & Eating Routine

Don’t sleep enough? Then, expect to hold on to any excess fat. Because, without the right amount of sleep, we see an increase in cortisol. Yes, that hormone is back again. Without enough sleep, we push our bodies into a mode where they hold on to fat, caused by increased cortisol.

It’s not just that, though; when you have a poor sleep schedule, you are more likely to eat at random intervals. Eating at random intervals can make the body hold onto fat for preservation. Not to mention, you are likely to have energy crashes.


Suppose you have already made the right changes to your diet but aren’t seeing that in action yet. You can support your body further with the addition of supplements. A couple of supplements that can be added to your diet are: glucomannan, L-carnitine, MK-677 Solution, CLA (conjugated linoleic acid), and green tea.

Before adding any supplements to your diet, it is a good idea to have a chat with your trainer and doctor to make sure they will work for you.


If you’re not doing weights, your body is going to be reaching its full fat burning potential. When you add strength training to your workout routine, you’ll notice an impact pretty quickly. Building muscles burns fat, and it is the off days just as much as the workout days that have an impact.

Try to work the major muscle groups at least three times a week for more. There are plenty of workout routines on the internet, or you can find some fitness creators on social media platforms like TikTok and watch what they do.

Your best bet is to have a plan made for you by a trainer, though, as it will be tailor-made to meet your fitness goals.


If you are doing everything else right and still not seeing muscle gains and fat loss, then you might want to take a look at your protein intake. Protein is a must for helping your muscles repair and increasing your metabolism. Between 10-35% of your calories should come from protein; roughly speaking, if you need 2000 calories, up to 700 of those calories should be coming from protein, and in grams, that could be up to 150g.

Do you think your workouts aren’t effective enough? Check this out: How To Have Better Workouts | ‘LLERO.

This article is a partnered post that contains affiliate links.


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