Why Can’t I Lose Fat? Nutrition Secrets for Bodybuilders

Why Can’t I Lose Fat? Nutrition Secrets for Bodybuilders

Small Front Image copy 2
Read more

How to Bulk the Right Way

Bodybuilding is all about getting big – but not at the expense of getting fat. Unfortunately, that’s what often happens when many bodybuilders bulk up….

Small Front Image copy
Read more

What’s the Best Meal Plan to Gain Muscle?

It doesn’t matter how hard you train in the gym. If you are not putting the right nutrients into your body, your muscle-building results are…

Small Front Image copy
Read more

How Much Protein Do You Need To Build Muscle?

300 eggs. 20 chickens. 15 gallons of milk. 25 pounds of Tuna. That’s what a recent news report tallied that the line-up at a physique…

Small main image
Read more


Are you giving it all your all in the gym, only to find that your net results in terms of muscle gain are, to say…

Small Main Image copy 1
Read more


  Yoghurt has a lot going for it. It’ s packed with protein, it’s full of probiotics and it’s high in calcium. That potentially makes…

Small Main Image copy 1
Read more

Vegan Nutrition – How to Get All Your Required Nutrients from A Vegan Diet

Vegan Nutrition It seems like it’s the latest trend to go vegan. However, it’s not just a trend but a full-on lifestyle change for many…

header copy 2 1
Read more

Plant Based Proteins VS Dairy Proteins

Finally, a plant-based protein that measures up from International Protein. Coming out of 20 years of solid nutrition and industry experience, International Protein is about…

Small Main Image copy 2
Read more

Maintaining Muscle Mass During Coronavirus

Bodybuilding & COVID With Australia closing gyms during the COVID-19 pandemic, bodybuilders and fitness enthusiasts have had a lot of questions about how you can…

dark contrast photo of back side of young beautifu G4XFS2R
Read more

The Zone Diet

Wanting to keep your hormones in check to avoid mood and weight fluctuations? The Zone Diet could be the answer you’ve been looking for. This…

Small Front Image copy 1
Read more

How to Avoid Sugar Cravings

  As so many of you loved our previous article “How to use nutrition to get fantastic results”, we thought we would dig deeper into…


Why Can’t I Lose Fat?


Many athletes and bodybuilders find that they are eating completely healthy, but still arent losing weight. Whats going on?  There are many factors that affect weight loss apart from simply eating healthy. There is also sleep, exercise, and the supplements you are taking. Want to learn how to lose fat fast? Keep reading to find out the 7 secrets for bodybuilders and athletes on how you can lose fat.


1. Don’t Detox

Dieting by drinking cleansing teas or doing other detox diets is simply not healthy. You need to eat plenty of carbs and vitamins the form of fruits and vegetables. Then ensure you get enough protein by eating meat and finding a fantastic protein powder. Try International Protein’s best protein for fat loss, ISO-CUTS. It uses whey protein powder which is extremely low in fat and carbohydrates, as well as as a green tea and caffeine formula that can help you lose fat.

A 2015 review found very little indication that detox diets do detoxify your body. In fact, while you may be rapidly losing weight, this tends to be fluid and carb stores, not fat.

The problem with crash dieting is that you will end up much hungrier than you should be. There is no reason why you cant eat plenty of fruit and vegetables and still remain in a calorie deficit.


2. Reduce Alcohol Intake

Unfortunately, drinking alcohol can really mess with your performance in the gym. It dehydrates you, which can make your workout far harder. This is because alcohol is a diuretic.

Keeping this in mind, if you want to treat yourself to an alcoholic drink, there are healthier options. Try a gin and tonic, or vodka with soda and fresh lime. White spirits are some of the lowest in sugar and you dont need to add sugary mixes to them either.

Be aware that alcohol also adjusts how your body produces energy. When your liver is busy breaking down the alcohol in your system, its other abilities are limited. During this time, it wont produce as much glucose as usual. You need this glucose to give you the energy to workout to your full ability. If you are not working out to your full capacity, you are less likely to build muscle and lose fat.


3. Get Moving

Many people have no idea how much difference moving can make to how much fat you lose. The more you move naturally, the more calories you will burn. Think about your friend who carries 10% body fat and hardly has to work for it, in fact they probably eat terribly.  How does this happen?

The simple answer is movement. By moving your body often, you can lose more weight. Exercising or even incidental movements burn calories. If you have an office job, then it requires a little discipline to set reminders to move during the work day.

The best exercises for fat loss are incidental, but your major muscle gains are going to come from the gym. Its also about choosing to move whenever you can. For example, taking the stairs instead of the elevator. Or, walking to your colleagues desk to talk rather than emailing them. Every little bit adds up!


4. Limit Cheat Days

Some people will eat healthy all week long and then let themselves eat whatever they want at the weekend. The weekend is approximately 30% of your full week – more if you include Friday night, which most people do.

By giving yourself too many cheat days, you can undo all the hard work and progress you make throughout the week. How you cheat matters. Instead, you could try just having one cheat meal a week. Have it be something you really enjoy such as those premium steak smothered in mushroom and garlic sauce, rather than takeaways with zero nutritional value. Planning how you binge, and making good nutritional choices is one of  the best fat loss techniques.



5. Get Enough Sleep

How is your sleep? A 2010 study found that people on diets lost more fat when they had an adequate amount of sleep.

Interestingly, the participants all lost a similar amount of weight regardless of sleep. However, those who had a good amount of sleep were losing more fat than those who didnt.

Additionally, not getting enough sleep can leave you fatigued and hungry the next day. This can make you more likely to skip your workout and binge on chips instead. Gains are made when you force yourself to exercise when you really don’t feel like it. Turn up, do a light workout and get that metabolism pumping again. If you’d like to learn detailed information on how muscle growth and sleep are related, have a listen to this sleep podcast.



6. Keep a Calorie Deficit

To lose weight you need to be in a calorie deficit. So, no matter how healthy your food is, if you eat too much of it, youre unlikely to lose weight. Thats where portion control comes in. Eat healthy foods, but still in moderation.

Healthy foods come in many different varieties. While some may be healthy, they can also be high in calories. If you overindulge in these types of foods, this can really slow down your progress.

You may think that innocent foods such as avocado and nuts are healthy snacks to eat. But its more complicated than that. While they both offer you good fats, they are high in calories. So they should be enjoyed as a treat in moderation.

Foods such as quinoa, rice, and oats are filling and release energy over a longer period of time. This can prevent you from crashing later in the day. They are not too high in calories either.


7. L-Carnitine

L-carnitine is one of the best supplements for fat loss. It occurs naturally in the body and is what moves fatty cells in your body to burn them when you exercise. Roughly 98% of l-carnitine in your body is stored in your muscles.

Across nine studies, it was found that those who took an l-carnitine supplement lost more fat than those who didnt.

Try our fantastic l-carnitine supplement CARNI-SHOT. It contains not only l-carnitine but also magnesium for muscle recovery and B vitamins.

By using these 7 tips for losing fat, you should start to see a real difference in your body over time. Athletes and bodybuilders alike may find that they start losing more fat and therefore seeing more muscle definition. Take your workouts to the next level with our fantastic supplements and make sure youre working as hard as you can every time you hit the gym.

Notify of
1 Comment
Newest Most Voted
Inline Feedbacks
View all comments
3 years ago

Great article, a nice read.

Posted in