3.7 C
New York
February 7, 2025
Expertenklären

Experts clarify: This is why losing weight isn't working for you

Experts clarify: This is why losing weight isn't working for you

Perhaps you have already calmed your conscience by saying that weight gain despite exercise can only be due to the newly gained muscle mass.

Because even though you try to do your training regularly and eat a balanced diet – the number is on yours Scale however remains the same.

Reading tip

Personal trainer Gabbi Berkow and exercise physiologist Rondel King explain to the online magazine ‘Popsugar’ Now what’s really behind this myth and how you can tell whether you’re gaining muscle or fat mass.

Muscles take longer

In order to lose enough fat, a calorie deficit is recommended for those trying to lose weight. If you burn more calories than you consume, you will automatically lose weight and lose unwanted fat.

Regardless of whether it is proteins, carbohydrates or fats: the body automatically stores everything that is eaten in excess as fat.

Muscles, on the other hand, only need two things to grow: a lot of time and hard work.

Gabbi explains: “You need to gradually overload your muscles by lifting weights and constantly challenging yourself over time. After each workout, your muscles build more fibers so they can better handle the stress of the next workout.”

Is the saying true: You are what you eat?

Muscles need a lot as an essential building block proteinto be able to withstand the stresses that are placed on the body during the period of muscle building.

Muscles are made of protein, so you should aim for a daily amount of around two grams of protein per kilo of body weight.

Building muscle requires a lot of calories, which is why it is not beneficial to run a calorie deficit during this time – in fact, muscles build better in a calorie surplus.

But be careful: Although it is possible to build muscle without gaining fat mass, this process requires strict attention to calories and protein.

Reading tip

Determine body fat percentage: This is how it works

Every person strives for a different goal for their self-optimization – including you.

Whether you want to build muscle, lose fat, gain weight or become more defined, you get the best overview of your progress with accurate measurements.

They show which proportions of your body are water, fat or muscle – such a measurement is often carried out when you start at the gym in order to set realistic goals.

An easy way to determine your fat percentage is also to use a body fat calculator.

It’s not just the weight that counts!

Don’t let the number on the scale unsettle you and instead concentrate on what parts your body is made up of. It may well be that you have lost fat and gained muscle.

After all, a kilogram of muscle weighs the same as a kilogram of fat.

Muscle is denser than fat and contains more water, protein and carbohydrates, but takes up less space than an identical amount of fat.

The reason why you look visually slimmer, but your total weight on the scale doesn’t necessarily change.

Reading tip

You can see the difference

From the outside, it should actually be easy for you to tell whether you have gained muscle or fat mass.

As you build muscle, you will be able to see and feel it more clearly.

If you’ve simply gained fat, you’ll be able to tell because your body may look less defined and feel more soft or even flabby.

Maybe record your results with photos, this is the best way to see your progress and stay motivated.

Reading tips

Read More

Leave a Comment