Why You’re Not Losing Weight Even After Going to the Gym
Disclaimer
This article is based on personal experience and general fitness knowledge. It is for informational purposes only and should not replace professional medical advice. Consult a qualified healthcare provider before starting any new diet or exercise program, especially if you have existing medical conditions.
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| Start by burning calories efficiently – cardio is key to tackling belly fat. |
Many people think that just going to the gym every day is enough to lose weight. But the truth is, gym alone is not enough. I’ve been there, and I want to share my personal journey so you know what really works.
My Personal Experience
After I got married, I slowly stopped going to the gym. Then came a two-month vacation at home. During this time, I gained some weight. You know how it is at home in Punjab — we eat paratha (flatbread) with ghee (desi butter), lassi (yogurt drink), yogurt (dahi), and sometimes non-veg dishes.
Earlier, I used to stay active with agricultural work in the fields, but during vacation, most of my time was at home. Low activity + tasty food = belly fat.
I also used to drink alcohol occasionally during functions, but now I completely avoid it. Alcohol or beer can slow metabolism, add extra calories, and make workouts harder, so avoiding it is necessary if you want real results.
“Going to the gym is my habit and passion. I like the feeling of sweating and knowing that my body is working — it helps my system run like a well-oiled engine, improves my heart, and keeps me healthy. I enjoy keeping my body fit, looking good, and having natural strength without any protein supplements or artificial products. It’s not for bodybuilding or competition — it’s just my personal choice and lifestyle.”
Before, my weight was 110 kg. Now, after months of hard work and consistency, I am 95 kg. I don’t have a personal trainer — I just learned from YouTube videos and friends who go to the gym. My plan is to slowly reach 90 kg, as my height is six feet. This journey is all about patience, discipline, and consistency.
My Cardio + Gym Routine
I do two cardio sessions per day:
Before gym – 10–15 minutes warm-up cardio
After gym – 10–20 minutes cooldown cardio
I rotate between treadmill, stationary cycle, and pedal/hand-leg machine, which works both arms and legs. This keeps my heart rate up, burns calories, and makes workouts interesting.
On holidays or days off, I do extra cardio because I have more time — I maximize the session to burn as many calories as possible.
After cardio, I follow a split gym routine, focusing on different muscle groups each day:
Day 1: Chest + Biceps
Day 2: Back + Forearms
Day 3: Legs + Triceps
Occasionally, if I miss a few days, I mix muscle groups to catch up.
This structure ensures muscle growth, fat burning, and better metabolism, without overworking any part of the body.
Why Gym Alone Isn’t Enough
1. Diet Matters
Even if you hit the gym daily, eating the wrong food can stop results. Avoid:
Fried foods
Fatty or fried chicken
Sugary snacks and beverages
Alcohol or beer
Focus on foods that fuel your body:
Milk, yogurt, chicken breast
Bananas, almonds, walnuts
Fresh vegetables, whole grains, and lean protein
Portion control is key. Even desi diet foods like ghee (butter) and paratha (flatbread) are fine if consumed in moderation.
2. Cardio Without Strength Training Isn’t Enough
Cardio helps burn calories, but without strength training, your metabolism may slow down. Muscle burns more calories even at rest, so combine cardio + strength training.
3. Consistency Over Motivation
Skipping workouts or taking long breaks (like vacations) slows results. Consistency — even moderate intensity workouts done regularly — beats short bursts of extreme effort.
4. Sleep & Recovery
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| Quality sleep and rest are essential to let your body recover and grow stronger. |
Lack of sleep and high stress can affect hormones that control fat storage. Sleep 7–8 hours a night and maintain a consistent schedule. Proper rest allows muscles to recover and burn fat more efficiently.
5. Discipline and Professional Approach
Fitness is not just about gym and cardio — it’s a lifestyle, like following an army-style approach. You need discipline in:
Sleep timing
Meal planning and food choices
Workouts and cardio intensity
Avoiding alcohol and junk foods
Consistency and a professional mindset make a huge difference.
What Actually Helped Me
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| Combine targeted workouts with proper nutrition for maximum results. |
Two cardio sessions per day (treadmill, cycle, pedal/arm-leg machine)
Extra cardio on holidays or free days
Gym split routine: one major + one minor muscle group each day
Balanced diet: milk, yogurt, chicken breast, banana, almonds, walnuts, controlled desi foods
Avoid fried foods, alcohol, sugary drinks
Proper sleep 7–8 hours
Discipline + consistency like an army-style routine
No starvation, no extreme diets. Just routine, proper food, and patience. Slowly, belly fat reduces, strength improves, and overall fitness grows.
Important Reminder
Weight gain after marriage or during vacations is completely normal. Lifestyle and food habits change. But it is reversible with proper discipline:
Balanced diet
Cardio + strength training
Good sleep and rest
Consistency
Fitness is a lifestyle, not a 10-day challenge.
Final Words
If you’re going to the gym but not losing weight, don’t get frustrated. Focus on:
Eating the right foods
Combining cardio + strength training
Proper sleep
Discipline and consistency
Your body is not against you — it just needs the right system, like a professional routine, with food, exercise, and rest all aligned.
Grow With Gurfateh – Sharing Real Fitness & Lifestyle Journeys
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