When we join a gym, our goal is usually to lose weight. However, despite the sessions and all the efforts made, the pounds kept piling on. Does exercise make you gain weight? How to fix this phenomenon? We tell you everything!
Does exercise make you gain weight?
In general, when you get into fitness, the main goal is to lose as much weight as possible. However, the number shown on the scale is likely to be different than expected. Don’t worry! Although associated with a diet, practicing sports leads to weight gain for some people.
It’s a common question: does physical exercise make you gain weight? The answer, like most things in life, it depends. If you eat more calories than you expend, you will gain weight, even if you exercise. On the other hand, you can lose weight if you are at a healthy weight and exercise regularly. In fact, through physical activity, you burn calories and build muscle. Muscle is denser than fat, so even if you don’t see a change on the scale, your body composition is changing and you’re healthier. So if you want to lose weight, make sure you are in a calorie deficit and exercise every day. And don’t forget to fuel your body properly before and after exercise!
It’s true, if a person wants to lose weight, he doesn’t think about gaining muscle. Suddenly, he forgot that his diet made him above all lose a significant fat mass. This is why it is important to do a health check and call a nutritionist to consider a diet tailored to your goals.
How to lose weight with sport?
Practice sport to lose weight, to get a sculpted body or to improve physical condition. Regardless of the reasons, be prepared to see the scale show a number that is much higher than expected. However, these extra pounds will not last long if the sport is practiced with perseverance and consistency.
What is solution to not gain weight while playing sports? For efficient weight loss, it is enough to implement a different series of exercises in each session. We should also consider working on muscle building aimed at speeding up the metabolism. Thus, the body is able to burn more calories, either during activity or at rest. Cardio training is also a great way to lose weight. This is a way to activate lipolysis in the body. This phenomenon is the use of accumulated fat to obtain energy. Thus, too much exercise makes you fat if the exercises are not suitable. A session should ideally be done in an hour with 50% strengthening and 50% cardio.
Despite the perseverance, we did not give up gain weight, what to do ? Exercise is only one piece of the puzzle when it comes to weight management. A healthy diet and lifestyle are also necessary for long-term success. Without proper nutrition, we move on grow with sport. This is why diet should be considered important in the weight loss process. Eating healthy by including protein, fiber, and starches at every meal is important. Above all, no snacking!
To see the real weight loss, physical exercise is not everything. In fact, the sport represents only 10% of the effort required. You need to completely change your lifestyle and diet. During the day, it is necessary to spend the calories used. So you should burn some if you have the chance. Beyond daily calorie needs, losing weight can be difficult.
Gaining a little weight while playing sports is a natural phenomenon. This is explained by the development of muscle tissues that are heavier than fat. This increase in muscle mass does not mean that we will not lose weight. In fact, practical exercises can make you lose fat mass. Every day, it is important to do a session of several muscle strengthening exercises and an activity to work on cardio training. Finally, we must not ignore eating better! Food quality comes first.
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