Why You’re Not Losing Fat: It’s Not What You Think
If you’re training hard but not seeing fat loss, you’re not alone.
At 4D Gym in South Melbourne, we meet clients every week who are frustrated:
They’re consistent with workouts
They’ve cut carbs or calories
They’re doing “all the right things”
But the fat won’t shift. So, what’s really going on?
Myth: Cardio Is the Fastest Way to Burn Fat
Let’s bust this early—cardio only accounts for a small percentage of your daily energy expenditure.
In fact, studies show your basal metabolic rate (what your body burns at rest) makes up the bulk of your daily calorie burn.
So instead of chasing sweat, start building muscle.
Muscle is metabolically active—it burns calories at rest.
Strength training boosts your metabolism, improves body composition, and helps you burn more 24/7, not just during the session.
The Fat-Loss Equation You’re Probably Ignoring
Fat loss is about more than exercise. It comes down to:
Nutrition – Are you in a sustainable calorie deficit?
Muscle mass – Are you lifting weights to preserve lean tissue?
Stress – Is cortisol making your body hold onto fat?
Sleep – Are poor sleep habits ruining your recovery and hunger cues?
Consistency – Are your habits aligned with your goals 80–90% of the time?
The truth?
You might not need more effort. You might need more alignment.
Fat Loss Looks Different Than You Think
Real fat loss isn’t a quick drop on the scales.
It often shows up first as:
Clothes fitting better
More muscle tone in the mirror
Feeling stronger and more energised
Better mood and sleep
At 4D Gym, we use InBody scans to track fat mass, muscle mass, and water weight separately.
This helps you stop obsessing over the scale and start focusing on meaningful progress.
Personalised Coaching Gets Better Results
You don’t need more confusion—you need a coach.
Our expert personal trainers in South Melbourne help clients cut through the noise and find what actually works for them.
Whether you’re in private PT or group training, we guide you on:
Structuring training for fat loss and muscle retention
Eating for performance and body composition
Recovering properly with the help of our infrared sauna and red light therapy
No fads. No starvation. No shame.
Just smart, sustainable progress.
Start With a Plan That Works
If you’re sick of spinning your wheels, let’s change that.
Book your free consultation and get:
A detailed InBody body scan
A strategy session tailored to your goals
Clear next steps with real coaching support
Fat loss doesn’t have to be confusing.
At 4D Gym, we’ll show you how to make it simple—and effective.