Is The Gym Making You Fat? Probably Yes!

How is the gym making you fat?

     The gym is a great place to help us build muscle, but is it the best for burning fat? No, not really. The industry associated the idea of weight loss and the gym, so people feel like they need to get into the gym to burn fat. Really, this is a tool to drive gym memberships because people will do anything to lose weight other than the one main thing that drives weight loss.

No I’m not a “Gym Hater.” The gym is a great place for people to become healthier, stronger, and look better, but there’s a misconception around the gym.

Gym and weight loss isn’t the only two ingredients for the recipe of fat loss. The key is learning how to use the gym to encourage fat loss, but if your goal is just to lose weight, then you might be training wrong.

How To Use The Gym

When you resistance train, your putting your body through stress. During stress, we have hormones that elevate based on our activity. Stress hormones are elevated, adrenaline is released in the blood, and hunger hormones are low. During training, heart rate is elevated, but what happens after training?

After training is when it matters most, and this is why the gym often makes us fat. Here’s the break down, during resistance training, most people burn around 300- 500 calories…. That’s about a BigMac from McDonald’s, but as our heart rates stabilize, adrenaline levels deplete, stress hormone level lower, and hunger hormones elevate, then you become hungry. Often, people over eat after resistance training, which will put you in a caloric surplus.

The misconception around the gym is that people aren’t burning as many calories as they think, and as a result of resistance training, then tend to eat more as explained earlier. However, resistance training stimulates muscle growth by a process called hypertrophy, which is defined as the process of repairing muscle tissue by utilizing amino acids. While this process is occurring, your body is using more energy. As a result, your basil metabolic rate, the energy your body requires in order to provide functionality and repair increases. In short, the more muscle repair and muscle acquired increases how much energy your body utilizes in a day.

So how do you utilize the gym for fat loss?

You can lose weight in the gym by your diet and when you’re eating. Training fasted can be beneficial, or eating prior to working out, then not eating for 12-18 hours after your workout. Since we don’t burn as many calories during resistance training, but we do increase the amount of energy later, then it’s important to incorporate cardio into your routine. Cardio burns more calories while performing the exercise, but really doesn’t stimulate much muscle growth later whereas resistance training increases the amount of calories your burn throughout the following day.

Conclusion: Resistance training alone will most likely put you into a caloric surplus, and your workout doesn’t burn as many calories and you think. Due to the hormonal impact of your workout, you might eat a lot more than you normally would’ve. Resistance training increases your basil metabolic rate, which simply means your body requires more energy to sustain itself. (This is good for fat loss) Cardio burns more calories while your performing the exercise, but doesn’t impact your basil metabolic rate. A combination of cardio and resistance is important in order to balance both short term and long term impact. Finally, eating timing is important with resistance training. In my experiences, training in a fasted can be beneficial for fat loss as well as training later in the day and not consuming anything until 12-18 hours later. Your body has stored all the necessary amino acids required for muscle repair and growth, so don’t give into the misconception that you need protein right after a workout or all is lost.

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