MuscleAndFitnessSA

You're eating less. You're skipping the junk. You're even doing cardio. So why isn’t the scale moving ? Fat loss isn’t always as simple as “eat less, lose more.” If you’ve hit a plateau, here are 7 common reasons your fat loss has stalled — and how to fix them. 1. You’re Not in a Real Calorie Deficit Even if it feels like you’re eating less, you might still be eating more than your body needs to lose fat. Hidden calories in sauces, drinks, or snacks quickly add up.  Fix it: Track your food for a few days using MyFitnessPal or any calorie tracker — you might be surprised. 2. Your Metabolism Has Slowed Down When you eat too little for too long, your body adapts by burning fewer calories. This is called adaptive thermogenesis. Fix it: Take a short maintenance phase (2–3 weeks of eating at maintenance calories). Include resistance training to maintain muscle mass. 3. You’re Not Lifting Weights Only doing cardio? Big mistake. Strength training preserves and builds lean muscle, w...

  Supplements for Different Types of Training: Strength, Cardio, HIIT Whether you’re pumping iron, hitting the pavement, or crushing high-intensity interval training (HIIT), your body’s nutritional needs change based on the type of workout you do. Choosing the right supplements can help you maximize performance, boost recovery, and reach your fitness goals faster. In this post, we’ll break down the best supplements tailored for strength training, cardio, and HIIT so you can fuel your workouts smarter. 1. Strength Training Supplements Strength training focuses on building muscle mass and power, which means your body needs ample protein and nutrients that support muscle repair and growth. Top Supplements for Strength Training: Protein Powder (Whey or Plant-Based): Essential for muscle repair and growth. Helps you hit your daily protein goals. Creatine Monohydrate: Boosts strength, power, and muscle endurance by increasing ATP availability. Branched-Chain Amino Acids...

  Have you ever done 100 crunches a day hoping to get rid of belly fat? You’re not alone — and you’re not alone in being frustrated when it doesn’t work. Many people believe that training a specific body part — like doing ab exercises — will burn the fat in that area. But science says otherwise. The Truth: Fat Loss Doesn’t Work That Way Fat loss happens systemically, not locally. When you’re in a caloric deficit , your body draws energy from fat stores — but where it pulls that fat from is genetically determined , not exercise-specific. Think of fat loss like draining a pool. You can’t choose which end drains first — the water level (body fat) goes down overall. Numerous studies (like this 2011 Copenhagen study ) have shown that spot reduction doesn't work — even with intense, high-rep localized training. What Crunches Do Help With Strengthen core muscles Improve posture and balance Help sculpt definition after fat is reduced But they won’t burn off belly fat directl...