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 DeficitWorkouts 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 WorkoutsIsolation 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 GymYour 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 ProgressHigh 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 It5 good days + 2 bad days = no fat loss.Weekend overeating can erase your weekday deficit.Consistency across all 7 days matters.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

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