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Weight Loss Exercise

6 Reasons Why You’re Gaining Weight While Working Out


Are you concerned because you’re working out and gaining weight at the same time? Many people work out and diet in order to lose excess pounds, but sometimes they gain weight instead. Before you start to panic or have doubts about your weight-loss program, let’s find out why you’re putting on more pounds.

Why Weight Gain While Working Out

Muscle is Denser Than Fat – If your workout routine is focused on strength training, you may have noticed an improvement in your muscle tone. Strength training builds stronger and bigger muscles, and this is actually a good thing for both men and women. Men want to have big biceps and washboard abs. Toned muscles on women flatter the figure.

When your body starts to replace fat with muscles from working out, you may experience a weight gain. Working out and gaining weight can happen because muscle tissues are denser than fat. As you develop more muscles, you may get heavier but your body will become sleek and trim. You may gain weight, but your figure will look great.

6 Reasons Why Youre Gaining Weight While Working Out

Can Workouts Lead to Weight Gain?

Too Many Calories – Just because you are working out is no excuse to eat more than you should. Sometimes, people consume more calories without knowing it. If your goal is to lose weight, dieting and exercise should go together. In order to lose weight, you must consume fewer calories than you burn in a day.

Eat foods that are rich in nutrients, including lean protein. Proteins provide amino acids required by the body to build muscles. You want to lose fat and gain muscles, because muscle tissues burn more calories compared to fat. Building more muscles will increase your metabolism, allowing you to burn extra calories even while resting.

Burn the Fat Feed the Muscle
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Not Enough Cardio Exercise – If you want to lose weight faster, incorporate cardio or aerobic exercise into your workout program. You need at least 30 minutes of aerobic exercise for your body to get into a “fat-burning” stage. Perform cardio workouts at least three days a week to get the best results.

Not Getting Enough Sleep – You may be surprised to learn that lack of sleep can be the reason why you’re gaining weight while working out. Lack of sleep puts extra stress on your body, and it will cope by storing fat more efficiently. Besides, your body won’t be able to function properly if it’s not well rested. You’ll have low energy levels and will not feel like working out.

Try to get 8 hours of sleep each night. Keep in mind that regular exercise will help you sleep better.

Medical Condition – If you’re working out regularly but still gaining weight, you may want to consult a doctor and check for medical conditions that could be causing the weight gain. Hypothyroidism is a common medical condition that affects the metabolism and causes weight gain.

Medications – Certain medications and prescription drugs can make you gain weight, including steroids, diabetes medications, antidepressants, high blood pressure medications, and oral contraceptives. Some drugs cause fluid retention, which appears on the scales as weight gain.

When it comes to weight gain as a side effect of medication, you’ll have to balance the increase in weight against the health benefits offered by the medication.


6 Reasons Why You’re Gaining Weight While Working Out, 5.0 out of 5 based on 1 rating

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Weight Loss Exercise

Fruit Will Make you Beautiful

beautiful fruit

1. Eat small meals: If you currently eat two or there large meals, split them into five or six smaller meals. Eat each of these small meals every two or three hours.

2.  Exercise religiously: It takes hard work to gain anything in life and exercising is the hard work you need to do to lose weight. There is no second opinion about it; if you don’t exercise regularly, you wouldn’t achieve permanent weight loss, no matter what diet program you follow.

Exercises not only help you burn fat during the workout session but also after it. Besides, exercises build muscles for you, and muscles help you burn fat even when you are resting. As such, you don’t need to depend on your diet program alone for weight loss. Even if you quit dieting at some point of time, you still won’t gain weight if you eat right and workout regularly.

3. Eat right fats and carbs: It doesn’t take a rocket scientist to figure out the right and wrong carbs and fats. The wrong fats and carbs are contained in junk and fast foods; these “bad” carbs and “bad” fats are what made you overweight. Instead of consuming them, try to have natural fruits and vegetables for carbs, and fishes and olive oil for fats. You would be happier that way.

4. Increase your protein intake: When you increase your protein intake and combine that with regular workout, you would build more lean muscles than you would without protein. Keep in mind that muscles not only strengthen your body but also help you burn fat; therefore, you should make sure to build lean muscles on a continuous basis.

5. Increase your water intake: To ensure that your muscular tissues don’t become weak at any point of time through dehydration, you should drink adequate water daily. An adult needs to drink at least 8-10 glasses of water every day. Water keeps you hydrated, strengthens your muscle tissues, detoxifies your body and also boosts your metabolic rate. A boost in metabolic rate would in turn accelerate the weight loss process for you.

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Weight Loss Exercise

Pilates Abdominal Device





Pilates exercises focus a lot on developing core strength, balance, flexibility, and posture. Exercises that build the abdominal muscles and back help strengthen your core. While many Pilates exercises are done on the mat, there are some exercises that make use of Pilates devices to intensify the workout. Some of the most popular Pilates abdominal devices are the Swiss ball, Pilates Ring, and the Reformer.

Using a Pilates Ring for Abdominal Exercises

A Pilates Ring is an inexpensive device that can enhance your abdominal workout. Pilates rings are lightweight and flexible. They come in different sizes and provide varying degrees of resistance.


Pilates Abdominal Device

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This Pilates device can be used in some abdominal exercises. To tone your stomach muscles and buttocks, lie on the floor flat on your back. Bend your knees and keep your feet hip-width apart on the floor. Place the Pilates ring between the knees. Position your arms on the floor slightly away from your sides with the palm facing down. Squeeze the Pilates ring between your thighs. Exhale as you squeeze and inhale as you release. Repeat 10 times. This exercise engages your abs and buttocks.

Pilates Abdominal Exercises with a Swiss Ball

A Swiss ball is another inexpensive device that can be used with a Pilates abdominal exercise. It increases the challenge of your Pilates workout.

To perform the Swiss Ball Saw with Hamstring Stretch, start by sitting up straight on a Swiss ball. Both feet should be flat on the fall, knees bent and in line with the ankles.

Hold your arms straight to your sides at shoulder level, palms facing forward. Rotate your upper body to the right. Straighten your right leg and reach your left arm towards your right foot. Bend forward from the waist. Sit back slowly, one vertebra at a time. Return to the starting position and repeat on the other side. This exercise targets the muscles on the abdomen, obliques and lower back. It also stretches your hamstrings.

The Swiss Ball Pyramid is another Pilates abdominal exercise that uses a simple device to provide a challenging workout. In this exercise, your body moves from a plank to a pyramid position. The ball challenges your balance and core strength because your lower body is being supported by this movable surface.

To begin, lie face down on the ball. Walk your hands forward until the ball is under your shins. At this point, your body should be straight from head to toe. Keep your arms perpendicular to the floor. Raise your hips toward the ceiling. The ball will roll slightly forward. Your body will now form a pyramid, with your hips as the top of the pyramid. Lower your hips back to the plank position to complete the routine.



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