Tag: Strength Training

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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
burn the fat feed the muscle is an exercise and diet program. My review of Burn the Fat shows that it is designed and written by an ex-pro natural bodybuilder but is a system that was written for regular guys and gals. Teaching you how to workout and eat to lose weight.

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.


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Weight Loss Exercise

Watching Athletic Hydration During Summer




Athletic Hydration is a big issue this Summer with temperatures around the country being so high. I am always concerned about hydration when I exercise but in the summer months when it is hard to stay hydrated even when doing nothing it is even more critical to keep your water and electrolytes up.

Proper hydration plays a critical role in athletic performance. Some consequences of dehydration are as follows: cramping, fatigue, dizziness, rapid elevation of body temperature, confusion, fainting, and the inability to sweat (cooling mechanism of the body).

Symptoms of Dehydration

Despite these symptoms obviously hampering athletic performance, they can progress rapidly into heat exhaustion or heat stroke. In order to avoid these serious side effects and increase the ability to perform at top levels, it is essential that not only athletes, but everyone that is exposed to Louisiana temperatures have a clear understanding of how to maintain proper hydration.

When focusing on hydration, it is important to look at some warning signs that the body gives to signal the lack of proper hydration. Thirst is considered by some experts to be an early signal that your body is in need of re-hydration. But according to Nancy Clark in her “Sports Nutrition Guidebook,” athletes may have already lost over a pound and a half of water weight before their thirst mechanism kicks in.

Athletic Hydration Signals

Watching Athletic Hydration During Summer

Athletic Hydration

So it is may be ill-advised to rely on the thirst signal before looking to replenish fluids. Another warning signal of early dehydration is referred to as the Urine Test. Dr. Porche, a long time athletic trainer at the collegiate level, would post dark yellowish/orange sheets of paper in the stalls of the restrooms.

These sheets stated: “If your urine is the color of this paper, you are dehydrated!” That is how he got the message across to athletes about self monitoring for dehydration. According to The Essentials of Strength Training and Conditioning, normal urine of an adequately hydrated individual would be the color of lemon juice.

Athletic Hydration Tips

The following is a look at what steps need to be taken before, during, and after strenuous activity in order to maintain proper hydration levels:

Encourage athletes to hydrate properly before long periods of activity or exercise in a hot environment.

Consuming at least ½ liter of fluid (about 16 fl oz) two hours before activity provides the fluid needed to achieve optimal hydration and allows enough time for urination of excess fluid. Because rapid absorption is not critical, athletes can choose to drink water or many other beverages.

The question whether consuming caffeinated beverages causes dehydration is often asked. Caffeine increases urine production slightly in athletes not accustomed to it, less in athletes who customarily consume caffeine.

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Weight Loss Exercise

Importance of Circuit Training in Men’s Fitness Workouts


Numerous studies show that regular exercise not only improves overall health, it can also add years to your life. One of the best men’s fitness workouts is circuit training, which combines strength training and endurance training. Men who incorporate circuit training into their fitness regimen can benefit significantly from it.

What is Circuit Training?

A circuit training program combines groups of cardio exercises with strength training exercises, performed at a fast pace with little to no rest period before moving on to the next group of exercises. One circuit or group of exercises can consist of anywhere from 6 to 10 exercises. You can tailor the intensity of your workout to suit your fitness level.

Why is Circuit Training Important?

Men often favor one type of exercise over another. For example, some men may focus on bodybuilding or strength training and neglect their cardiovascular health. Circuit training ensures that men’s fitness workouts develop not only their muscles but also their endurance.

Importance of Circuit Training in Mens Fitness Workouts

Benefits of Weight Training Exercises

Here are a few reasons why men should use a circuit training routine:

  • Ideal for beginners: If you are starting an exercise program for the first time, circuit training can help ease you into your fitness regimen. Circuit training conditions the entire body and prepares you for more advanced fitness programs. Keep in mind that you can vary the intensity of your workout.
  • Convenient: Circuit training allows you to get a full workout in a short span of time. You can even design a circuit training session that requires little or no exercise equipment. You can incorporate exercise routines that utilize only dumbbells or your body weight. If you are pressed for time, simply ramp up the intensity of your workout. You’ll get a full exercise in as little as 15 to 20 minutes.
  • Improved fitness level: A circuit training session consists of a mix of exercises that use different muscle groups. Because of this, circuit training can help men develop bigger muscles while improving their endurance and cardiovascular health. Circuit training also aids in weight loss. It can help you burn up to 30% more calories.
  • Eliminates boredom: If you lift weights or work out on a stationary bike day in and day out, it’s very easy to get bored. Circuit training in men’s fitness workouts keeps your exercise sessions fresh all the time. The variety of exercises helps keep you interested and motivated. By changing the exercises with each session, you’ll always be eager to keep working out.

You can also change the intensity level of your training session. By eliminating the possibility of boredom, you’ll be more likely to continue with your fitness regimen in the long run.

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