How to gain body fat while exercising a lot |

Exercise in general is good for you. It helps you lose weight, it helps you correct the body, and it helps alleviate certain health conditions. All in all, it’s a good thing. However, when we talk about exercise, we usually focus on two main things: the type of exercise you perform, and how much you perform. One of the biggest misconceptions is that working out more will automatically help you to lose weight. The truth is that this misconception stems from a misunderstanding of the body’s response to exercise. The problem is that the body does not recognize exercise for the purpose of losing weight.

Want to lose weight? You can and will lose weight. Want to stop gaining fat? You can and will stop gaining fat. Want to look better? You can and will look better. All it takes is effort and perseverance.

So, you want to start working out, and you’ve heard that it’s good for you and will help you to burn fat and build muscle—but don’t you know that if you exercise too much you’ll get fat? Well, the answer is: yes, but not the fat you’re thinking of. Exercising a lot can cause muscle loss if you don’t have enough calories to provide the energy your body needs. However, if you’re eating enough to support your exercise, a lot of weight can be gained without excess fat.. Read more about exercises to gain weight for females and let us know what you think.

Is it really feasible to work out for up to 14 hours a week and yet gain weight? Yes, as frightening as it may seem.

Without a diet, you can exercise.

I shared an article with you a few weeks ago called “When Exercise Doesn’t Work.”

In that piece, I discussed some interesting new data showing that exercise has no effect on body composition without a nutritional modification.

Even if it’s just for 6 hours a week. Even if it’s a high-intensity workout.

Participants who follow an exercise regimen but do not pay attention to their food intake lose an additional pound of fat compared to those who do nothing for the same 12-16 weeks.

I realize it’s discouraging. But it’s all true. Especially when it’s backed up by the fresh knowledge I’ll be sharing with you today.

There’s more evidence to back up the “no diet theory.”

Dr. Gary Homann, a professor at Lincoln University in Jefferson City, Missouri, sent me an intriguing email just recently.

Gary, who was interested by my previous post, shared with me the findings of a fascinating research he conducted in 2003. Here’s what he discovered.

They gained weight while just exercising for two hours each day.

In Dr. Homann’s research, 56 females aged 14 to 17 who were all enrolled in a South Dakota Department of Corrections program agreed to participate in a 4-6 month wellness program.

The plan was for the girls to exercise for 14 hours per week (2 hours per day) while following the USDA Food Guide from 2003.

A variety of measurements were taken at the start and conclusion of the research, including:

  • For cardiovascular fitness, a step test and a timed mile are used.
  • Height, weight, BMI, skinfolds (percentage body fat), waist, and hip circumferences are all used to determine body composition.
  • Run the shuttle for agility.
  • Muscle strength and endurance are measured by standing jumps, sit-ups, and bench presses.
  • Flexibility tests such as sit-and-reach and straddle

So, what went wrong?

Cardiovascular fitness, muscular strength and endurance, agility, and flexibility all increased, which was to be anticipated. That’s fantastic!

What’s not so good is that body composition measurements have become worse. Instead of decreasing weight and fat, these females gained 6 pounds on average, expanded their waist circumference by 1/2 inch, increased their hip circumference by 3/4 inch, and increased their body fat by more than half a percentage point.

Now, I’m not sure how you feel about this. But this isn’t precisely what I’d anticipate if I went on a 14-hour workout binge every week!


In 2003, the USDA released the Food Pyramid. (Thank goodness, the pyramid has now been updated!)

The food pyramid with exercise

As you would expect, I was dismayed to discover that exercising 2 hours per day, every day, might really cause body fat growth. You’re probably dissatisfied as well.

What’s even more upsetting is that it’s achievable when really sticking to a dietary plan!

Keep in mind that the participants in this research followed the USDA’s guidelines – you know, the famous food pyramid that everyone speaks about. The one that nutritionists all across the country advise us to follow. The one that suggests eating 6-11 portions of breads, cereals, and pastas each day.

(It’s true that the USDA’s guidelines have subsequently altered — for the better.) Can you blame me if I’m hesitant to support their new recommendations? Especially given the previous food pyramid’s tumultuous history?)

Objecting to the design

You may now have some concerns regarding the study’s design… I felt the same way when I first read it.

  • After all, it’s possible that the girls didn’t follow the USDA plan to the letter…
  • Perhaps they were going through puberty at the time of the research, which would explain their weight increase…
  • Perhaps being incarcerated isn’t exactly helpful to weight reduction in the first place.

Well, after consulting with Dr. Homann, I’m fairly sure that these variables can’t explain why these girls gained weight while exercising for 2 hours every day and following the USDA’s recommendations.

  • To begin with, the girls were housed in a detention facility and were fed all of their meals. As a result, there wasn’t much space for cheating.
  • Furthermore, the females were overweight to begin with. Their average body fat level was slightly over 30% to begin with. They did, after all, have fat to shed. And their weight increase isn’t due to just “growing older” or “puberty.”

Last but not least

I’m sure I could go on and on… But I’ll save you the trouble. Instead, I’d want to express something straightforward.

The information is flooding in. And they offer a fairly accurate picture of the situation. You must exercise if you want to improve your appearance, feel better, and perform at your best… (Though 14 hours a week is probably not required).

But, more significantly, you must take care of your nutrition, including what you eat, how much you consume, and when you eat it.

Indeed, you can’t anticipate amazing, visible outcomes without the proper dietary intake. You may even anticipate things to grow worse in certain instances!

So don’t just wing it when it comes to your diet.

Find out more.

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What’s the greatest part? They are completely free.

Simply click one of the links below to access the free courses.

Exercise is an essential part of any healthy lifestyle, but what if you want to gain weight? Many people find that working out is easier if they eat more often before and during their workout, but that overeating can hinder their performance. Here are a few tips that will help you gain weight safely while exercising consistently.. Read more about weight gain exercise without equipment and let us know what you think.

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Frequently Asked Questions

Is it possible to gain fat while working out?

Yes, it is possible to gain fat while working out. This is because when you work out, you are burning calories and building muscle which can lead to weight gain.

Why am I gaining body fat while working out?

It is possible that you are not working out enough. You should try to work out at least 3 times a week for 30 minutes each time.

How can I increase my body fat?

There are many ways to increase your body fat. Some of these include eating a lot, not exercising, and being inactive.

Related Tags

This article broadly covered the following related topics:

  • how to increase body fat percentage
  • exercise to gain weight fast at home
  • exercise to gain weight for female at home
  • gaining weight while working out and dieting
  • gaining weight while working out and eating healthy

About Vaibhav Sharda

Vaibhav Sharda

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