Weight Loss and Weight Gain
At the end of the module, the student is expected to:
1. Identify the weight gain and weight loss techniques to keep fit.
2. Determine the training tips to achieve gain and loss in weights.
3. Execute the weight loss and gain exercise and increase work efficiency
Weight Gain
The goal of many body builders is to gain muscles and lose fat simultaneously. In
order to gain muscle, the body needs food and lots of it coupled with a reduction of
all extraneous activities. In order to shed fat after building this muscle, the body
needs fewer calories and more tedious cardiovascular-type exercise.
However, understanding the various body function, we have to apply correct and
proper exercise and nutritional timing to enable us to achieve the goal of increasing
mass muscle and losing fat simultaneously. With dedication and hard work, it will
enable us to achieve these goals ad taking consideration the nutrients and timely
exercises.
Strength training offers many benefits, including an increase in the number of
calories burned. The more muscles you have in your body, the calories you burn
through every single day.
Determining Gaining Fat, Muscle, or Water
Muscle is denser than fat, but it takes up less space. That means when you gain
muscles, weight may go up, even if you’re slimming down. It’s normal to lose inches
even if we’re not losing weight.
The water retains to our body when we exercise, not only as a part of the healing
process, but also as a method of getting GLYCOGEN into the body in a more efficient
way. The more efficient fuel system means carrying around a few extra pounds of
water. The best way to measure progress is to take measurements at different areas
of the body on a regular basis.
Physical Activity for Weight Loss
Physical activity increases the amount of energy (calories) you burn. Most weight
loss programs incorporate an exercise program such as jogging or biking. To lose
weight we need to monitor our calories intake.
Strength training builds muscles. It is an important part of weight loss programs.
Having more muscle will help burn more calories throughout the day. Weightlifting
is a supervised program is one way to improve your strength and involve slight
changes. A small amount of daily aerobic exercises can be recommended for people
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who have not exercised much. Aerobic exercises are effective ways to use in weight
loss programs. It burns calories and increases the amount of oxygen that is
delivered to muscles. Any recommended activity that raises heart rate and keeps it
up to an extended period will improve aerobic conditioning exercises.
When choosing a program exercise or physical activity, choose the one that will suit
the body system and something you like. Don’t pick what looks easiest, think what
will be enjoyable while doing the activity.
How much weight can you lose
Weight loss occurs when you burn more calories than consumption. This can be
done through aerobic exercises, strength training and eating healthy low-calorie
food diet. Increase work while exercising also helps in losing weight in a short
amount of time. In general, exercising at a higher intensity helps burn more calories
and lose weight more quickly.
Increasing Workout Efficiency
The amount of weight you lose depends on the increase of calories burnt by doing
workouts and exercise at the highest intensity consistently. According to an article
published by Journal of Obesity 2011, higher intensity cardio is more effective for fat
loss because you burn more overall calories during workout and also elevate
metabolic rate after completion.
When you want to lose weight, you have to limit calorie intake by making better
decisions and also increasing the number of calories burnt everyday by exercising.
By doing these things, calorie deficit will be created, which means that you have
burned more calories than you consumed and this deficit bring about weight loss.
Losing weight demands you to burn more calories you consume. Since muscle tissue
is active, it requires calories to exist and the more muscles you gain, the more
calories you burn, thus losing more weight. To be effective of losing weight and gain
muscle, strength training and cardiovascular activity will be accompanied by proper
diet of lean protein and amino acid.
Weight Gain Training
Here are 10 tips to gain weight.
1. Don’t drink water before meals. This can fill your stomach and make it harder to
get in enough calories.
2. Eat more often.
3. Drink milk.
4. Try weight gainer shakes.
5. Use bigger plates.
6. Add cream to your coffee
7. Take creatine.
8. Get quality sleep.
Sources of Weight Gain while Strength Training
Your weight increases while doing strength training workouts, but that depends on
the number scale. It means either you gain more or you gain less, but it depends on
the intensity of workouts and the level of fitness and body composition.
Weight training can cause weight gain. Strength training regularly improve fitness
level. Weight scale may increase while body fat percentage decr eases.
The development in body composition happens every time you do the training and
you can confirm that by checking body fat percentage. Water can change weight. The
loss of sweat can decrease on the scale. Just a salty dinner can cause weight increase
because the body retaining water. Your weight can fluctuate due to water loss.
Another cause of weight gain is stress. When under stress from tough workouts,
your body produces the stress hormone, cortisol.
Cortisol is a steroid hormone that is released to help the body to respond
appropriately, in response to stress or also known as stress hormone. Cortisol
released in the body can cause fluid retention. Lack of sleep due to stress can make
one hungrier and eat more than normal people do.
More Tips to Gain Weight
Weight gain is a sensitive subject, however, while obesity is often the result of poor
lifestyle choices. Underweight is mostly due to genetics and poor decision making.
What to do to gain weight:
1. See a doctor to rule out medical conditions.
Medical conditions should be ruled out to ease out difficulty in gaining weight.
Weight loss tends to be more dramatic and weight gain, more difficult.
2. Increase calorie intake by 20%.
You need to maintain the weight, consume, and add extra 20% for weight g ain
and aim to gain more by increasing calorie intake.
3. Get macronutrient ratio right.
For healthy weight gain, the right macronutrient ratio is needed. Too much
carbohydrates or fat can result to a large increase in body fat. To gain weight,
you have to follow a weight gain diet.
4. Gain weight by eating calorie dense foods.
Calorie dense food have a lot of calories in a small amount of space but be sure
that these foods are also nutrient dense.
5. Gain weight by eating every 3 hours.
Eating a great deal of food often is the best way to gain weight, especially for
those people who fills up quickly every meal time.
6. Drink your calories.
This is an important method in gaining weight
7. Add toppings to all your meals.
Toppings are a sneaky way to add hundreds of calories to your meals.
8. Restrict cardiovascular exercise.
9. Resistance Training.
Resistance training improves shape and gain weight.
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References:
Weight gain and weight loss. Retrieved from:
https://symptomchecker.webmd.com/multiple-
symptoms?symptoms=weight-gain%7Cweight-loss-
(unintentional)&symptomids=256%7C257&locations=66%7C66 on
April 21, 2018
Unexplained weight loss or gain. Retrieved from:
https://www.rush.edu/health-wellness/discover-
health/unexplained-weight-changes on April 21, 2018
How Can I Speed Up my Metabolism? Retrieved from:
https://www.nhs.uk/Livewell/loseweight/Pages/how-can-I-speed-
up-my-metabolism.aspx on April 21, 2018
Weight loss: Why eating healthy food could lead to weight gain. Retrieved
from: https://www.express.co.uk/life-style/diets/947233/weight-
loss-instagram-leanne-ward-fitness-dietitian on April 22, 2018
Videos
The Science Behind Calories and Weight Loss. Retrieved from:
http://www.besthealthmag.ca/best-eats/diet/the-truth-about-
calories/ on April 12, 2018
13 Things You Never Knew About Your Weight. Retrieved from:
https://www.rd.com/health/diet-weight-loss/13-things-you-never-
knew-about-your-weight/ on April 12, 2018
When we lose weight, where does it go? Retrieved from:
http://www.news.com.au/lifestyle/health/diet/when-we-lose-
weight-where-does-it-go/news-
story/dfaff60a8b11a5316d464d1c64b3da7c on April 12, 2018
