Few people start playing sports to make up for movement deficits. Most people go to the gym to lose weight. However, after a while, they are surprised to notice that they have not lost weight, but, on the contrary, have recovered. Why?
– Gaining mass when playing sports is a fairly common phenomenon, – says Roza Tsallagova, Doctor of Medical Sciences, Professor, Head of the Department of Preventive Medicine and Health Fundamentals, N.N. Lesgaft. – During training, fat is replaced by muscle fibers, and since muscle is heavier than body fat, weight gain is noted. Don’t be upset. This is one of the rare occasions when weight gain is beneficial.
Also, there are more vessels in actively working muscles. Such muscles require more oxygen and glycogen, so those capillaries that did not function in a state of long rest as unnecessary open up during regular exercise, and, in addition, additional vessels grow, which are actively supplied with blood and, accordingly, weigh more.
The second reason for weight gain while playing sports is banal overeating. A person who starts playing sports is confident that now he can eat everything, and after training, he rewards himself with an additional ration. However, in one lesson, the body burns on average about 500 kcal. So much is contained in one portion of a non-nutritious dessert. And if, in addition to desserts, portions are also increased, then the most intense workouts will be useless. Power control is essential. Losing weight by 80% depends on the diet and only 20% on physical activity.
The diet of a physically active person should be complete and balanced, with a sufficient protein content required for muscles (at the rate of 0.8 g of protein per 1 kg of body weight). You cannot train on an empty stomach (even if you exercise in the morning, a light snack, preferably protein food, is necessary). At least 2-3 hours should elapse between a solid meal and a workout.
Don’t rush to the buffet right after your workout. First of all, after exercise, it is recommended to replenish the loss of fluid, it is advisable to drink bottled table or mineral (low mineralization) water with a small amount of honey or special sports drinks that replenish the supply of salts and sugar and are intended for quick recovery after exercise.
After 20-30 minutes after training, you can eat a fruit (apple, pear, banana). You can have a good snack no earlier than an hour after class.
There are contraindications. A doctor’s consultation is required.