Working Hard But Not Losing Fat? The Summer Shred Gaps Most People Miss

A lot of people come into summer with the best intentions. Training hard. Eating well. Putting the effort in. But the results? Well… they’re not quite matching the effort!

If that sounds familiar, I'd bet the issue isn't your training, and it probably isn't your diet either. Well, it might be… but it’s more likely the bits in between, the missing links.

Let me explain…

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Less Is More… And I Mean That

When people think "summer shred", they automatically think: more. More sessions, more intensity, more sweat.

But here's what I've seen time and time again with clients, the ones who make the best progress aren't always the ones working hardest. They're the ones who've nailed their overall movement.

The missing piece for most people?

LISS.

Low Intensity Steady State cardio. Zone 1 and Zone 2 effort. It’s where your heart rate is low, the pace is steady, and the duration is much longer.

Examples of LISS:

• Walks

• Light jogs

• Easy bike rides

• Movement that barely feels like "exercise."

It's not glamorous and boy does it not make for a great Instagram story. But it burns a serious amount of calories over time, without hammering your central nervous system, without wrecking your recovery, and without adding stress on top of stress.

You can train hard and move more, but only if the extra movement isn't punishing your body.

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The Training Mix That Really Works

I've always been a big advocate for variation in your training plan. Not random variation though, oh no… intentional variation.

Here's what a well-rounded approach looks like:

Strength training. Non-negotiable in my book. Building and maintaining muscle is one of the biggest drivers of long-term fat loss.

Interval training. Getting the heart rate up, pushing the cardiovascular system, burning calories efficiently in shorter sessions.

LISS. The low-intensity stuff. Longevity-focused. Keeps body fat in check and builds endurance without burning you out.

All three matter. Miss one, and you've got gaps.

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The One Thing Most Busy People Are Neglecting

Here's something I see with a lot of clients right now.. they're absolutely nailing the classes. Their diet is on point and they're doing everything right on paper.

But the missing link? General daily movement.

Particularly for fat loss, this one is massive.

Think about a typical day for a lot of people: wake up, commute, sit at a desk, commute, sit on the sofa.

Some people are barely hitting 2,000 steps a day and… That. Is. A problem.

If your goal is to lose body fat and get lean for summer, your step count matters far more than most people realise. It's one of the easiest, most effective tools you have, and it's flipping free.

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The 10,000 Step Target (And How to Get There)

The research is clear on this. Organisations like the Christie Sharp Foundation and a long list of studies back it up: regularly hitting 10,000 steps a day makes a real difference to your health, your energy, and your body composition.

Now, I'm not saying if you're at 2,000 steps tomorrow you jump straight to 10,000. That's not realistic, and it's not sustainable.

Progression is the key. Set an achievable target, hit it consistently, then nudge it up.

• Start at 4,000–5,000 if that's where you are

• Build gradually over weeks

• Make it a non-negotiable part of your day

Even a 20-minute walk at lunch. A loop round the block after dinner. It all adds up.

Movement is medicine troops. Don't underestimate it just because it isn't hard and sweaty work.

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My Closing Thoughts on the Matter

If you're putting the sessions in and not seeing the results you want, don't automatically add more intensity.

Ask yourself first:

• Am I moving enough outside of training?

• What's my step count actually like?

• Have I got the right mix of strength, intervals, and low-intensity work?

Fill in the missing links, and everything else starts to click.